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Toned Women's Triceps #3 - Triceps Routine

In the first post we looked at how the tricep works and what the best movements are for it. Then in the second post we learned how to workout the triceps by going over the best exercises for building tricep muscles. In this post we will look at some putting together a workout for the triceps and learning some tips to maximize development.

Women’s Triceps Routine

When reading about this routine it is important to note that I use this one when I feel my triceps are lagging. It should be used for no longer than about six or eight weeks.

Normally it is a good idea train with a routine that uses large compound exercises where many muscles get used. But, if you need to bring your triceps up this workout is a mixture of both compound and isolation movements and, if done right, should fix your triceps in no time!

• Warm up with light cardio and light weights;
• Dips - 3 sets of 10
• Skull Crushers - 3 sets of 10
• Close Grip Bench Press - 3 sets of 6-8
• Tricep Pushdowns - 4 sets of 6-8

Some things to remember

When the workout says you do 3 sets of 10 reps it means that you should select a weight that allows you to get out just get out 10 repetitions before failure (cant do any more).

Some people have the very wrong idea that you can justuse any weight you want and if you do the magic number of repetitions in the workout you will make progress. This is very wrong. If the workout says 10 reps then you should fail at 10 reps.

Triceps Workout Logistics

Here are some points that should be noted when you use this workout.

• Stretch before, during and after this workout;
• Perform it on it own day so you can give it maximum strength and attention; or
• Perform it after your chest workout;
• Have a protein shake right after the workout;

Final Triceps Tips

Here are the tips that you should adopt if you want to speed up your progress in getting toned women’s triceps.

• Make sure each repetition goes a full range of motion so that you can get a deep stretch in the muscles;
• Ensure that you tense your muscles at the top of the motion and ensure that it is tensed or focussed on during the movements;
• Make sure your protein intake is up!

Toned Women’s Triceps Final Say
If you want to get toned triceps, or any toned muscle for that matter, then you need to lose weight. You could have the best muscles in the world but if there is a layer of fat covering it then no one will be able to see!

Does anyone have any other tips for the triceps?

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