8 weeks · 3 sessions/wk
Hypertrophy: 3-day full body
Build muscle with 3 full-body sessions, progressive loading and just enough volume to recover.
€19.99See program
Buy · €19.99Muscle
Triceps exercises
41 exercises that target the triceps as the main muscle and 77 where they help as a secondary muscle. Open any of them to see the form, common mistakes and how many sets to do for your goal.
Vertical Push 1
Vertical Pull 2
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Throw 2
Horizontal Push 9
Elbow Extension 21
Band Skull Crusher
Triceps
Bodyweight Triceps Extension
Triceps
One-Arm Cable Triceps Extension
Triceps
Cable Rope Overhead Triceps Extension
Triceps
Decline EZ-Bar Triceps Extension
Triceps
One-Arm Overhead Dumbbell Triceps Extension
Triceps
EZ-Bar Skull Crusher
Triceps
JM Press
Triceps
Lying Dumbbell Triceps Extension
Triceps
Lying Triceps Press
Triceps
Machine Triceps Extension
Triceps
Close-Grip (Diamond) Push-Up
Triceps
Reverse-Grip Triceps Pushdown
Triceps
Seated Dumbbell Triceps Extension
Triceps
Standing Overhead Barbell Triceps Extension
Triceps
Standing Towel Triceps Extension
Triceps
Tate Press
Triceps
Overhead Rope Triceps Extension
Triceps
Triceps Pushdown
Triceps
Rope Triceps Pushdown
Triceps
V-Bar Triceps Pushdown
Triceps
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Dips 4
Hip Extension 1
Mobility 1
Also work the triceps 77
Barbell Bench Press
Chest
Standing Military Press
Shoulders
Push-Up
Chest
Sled Push
Quads, Glutes
Kettlebell Windmill
Obliques, Abs
Pallof Press with Rotation
Obliques, Abs
Spider Crawl
Abs
Arnold Press
Shoulders
Band Reverse Fly
Shoulders
Seated Barbell Shoulder Press
Shoulders
Double Kettlebell Push Press
Shoulders
One-Arm Dumbbell Shoulder Press
Shoulders
Dumbbell Shoulder Press
Shoulders
Handstand Push-Up
Shoulders
Kettlebell Arnold Press
Shoulders
Kettlebell Thruster
Shoulders
Kettlebell Turkish Get-Up (Squat Style)
Shoulders
Kettlebell Turkish Get-Up (Lunge Style)
Shoulders
Lever Shoulder Press
Shoulders
Machine Shoulder Press
Shoulders
One-Arm Kettlebell Push Press
Shoulders
Seated Barbell Military Press
Shoulders
Seated Dumbbell Shoulder Press
Shoulders
Single-Arm Landmine Jammer
Shoulders
Week-by-week training programs
8-week plans with sets, reps and progression, built for your sport. Includes a downloadable PDF.
8 weeks · 3 sessions/wk
Calisthenics: from zero to your first pull-ups and dips
Bodyweight pull-ups, dips, push-ups and core, with clear week-by-week progressions.
€19.99See program
Buy · €19.998 weeks · 3 sessions/wk
Powerlifting: your first strength cycle
Raise your squat, bench press and deadlift numbers with linear progression and a test at the end.
€19.99See program
Buy · €19.99