Thread: too much for my triceps?

Originally Posted by BringDaBlitz94

well on my tricep/chest day i usually do:

dumbell/barbell bench (switch every week)
two-hand tricep pull down
one hand tricep pull down
weighted dips
military press

i do 4 sets of each and 8 reps for my warm up set and 10 reps for the other 3 sets. are these exercises too much for one day or is it just right?

I would work tris last with 2 sets for 2 exercises. And I would drop one of the pull down exercises and add incline presses. Something like this
Flat bench 3-4 sets
Incline bench 3 sets
Military press 3 sets
Wtd Dips 2 sets
Tri Pull down (press is really what you do, right?) 2 sets

Also, your tris are warmed up by the time you get there so additional warm ups are not needed. 10 reps are fine. You may want to vary your reps in a periodization type program (hit some lower rep ranges and upper rep ranges to target all your different muscle fibers.

Take a look at the stickies and get a feel for what are suggested as basic programs to work with.

u mean vary the reps every 3 weeks or so correct?

Originally Posted by Phred

I would work tris last with 2 sets for 2 exercises. And I would drop one of the pull down exercises and add incline presses. Something like this
Flat bench 3-4 sets
Incline bench 3 sets
Military press 3 sets
Wtd Dips 2 sets
Tri Pull down (press is really what you do, right?) 2 sets

Also, your tris are warmed up by the time you get there so additional warm ups are not needed. 10 reps are fine. You may want to vary your reps in a periodization type program (hit some lower rep ranges and upper rep ranges to target all your different muscle fibers.

Take a look at the stickies and get a feel for what are suggested as basic programs to work with.

agreed

Volume is a bit high, IMO.

I dont personally feel that anyone other than advanced trainees with superior knowledge of their own bodies, should do more than 5-6 sets for any given bodypart, especially smaller ones like triceps.

I only do 1-2 total sets for triceps.