Hardcore Workouts for the Triceps

If you want to blast your triceps in a totally different way, then look no further than hardcore circuit workouts. Unlike traditional weight-training programs, these workouts are designed to annihilate you -- in a good way -- not only anaerobically, but also aerobically. This is because the workouts require you do weight-training exercises for your triceps in succession, in a circuit-training type of routine. For safety reasons, jog on a treadmill for 10 minutes before and after each workout to warm-up and cooldown your body.

  1. Triceps 101

    • First, it's helpful to learn where your triceps are located and what they do. The triceps are a three-headed muscle group at the back of your upper arms, opposite to your biceps muscles. The three parts are called the long, lateral and medial heads. And all three parts primarily function as extensors of your elbows, so you can straighten your arms.

    Barbell Hardcore Circuit

    • If you have access to a barbell, then this is the hardcore workout for you. Five exercises comprise this routine. These are the standing overhead triceps extension, bodyweight close-grip push-up, lying triceps extension, lying close-grip bench press and bodyweight dips. For each exercise, do five sets of 10 to 15 reps. You must go from one exercise right on to the next without any rest. Each time you complete a circuit of five exercises, take a 2 minute rest period and then repeat.

    Dumbbell Hardcore Circuit

    • If you have access to dumbbells, then you can do this hardcore workout variation. Five exercises also comprise this routine. These are the standing one-arm overhead triceps extension, bodyweight close-grip push-up, lying alternating-triceps extension, bent-over triceps kickback and bodyweight dips. Similar to the barbell workout, do eight to 10 sets of 10 to 15 reps for each exercise, going from one exercise right on to the next without any rest. Take a 1 to 2 minute rest period in between each circuit of five exercises.

    Hybrid Hardcore Circuit

    • To get the best of both worlds, perform the following hybrid circuit. Do the standing overhead-barbell triceps extension, lying barbell close-grip bench press, lying dumbbell alternating-triceps extension, bent-over dumbbell kickbacks and bodyweight dips. Once again, do five sets of 10 to 15 reps per exercise and rest for 2 minutes in between each circuit.