Free Weight Beginner Balanced Tricep Workout Routine - Muscle Mass and Definition / Tone
Please read our guidelines section before attempting any of our free weight tricep workout routines.
Check out our complete free weight tricep exercise guide.
Check out our top quality barbells and dumbbells.
You can find some very useful information about the tricep muscles here. Guide to the tricep muscles.
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Flat Close Grip Bench Press - Set 1 - 12 to 15 reps - Rest for 1 minute and add more weight - Set 2 - 10 to 12 reps - Rest for 1 minute and add more weight - Set 3 - 8 to 10 reps - Rest for 1 minute and return the weight back to the same as set 2 - Set 4 - 10 to 12 reps - Rest for 1 minute and return the weight back to the same as set 1 - Set 5 - 12 to 15 reps. Rest for 3 minutes during exercise taken long deeps breaths throughout. Read more about the flat close grip bench press |
| Seated Upright Plate Extensions - Set 1 - 12 to 15 reps - Rest for 1 minute and add more weight - Set 2 - 10 to 12 reps - Rest for 1 minute and add more weight - Set 3 - 8 to 10 reps - Rest for 1 minute and return the weight back to the same as set 2 - Set 4 - 10 to 12 reps - Rest for 1 minute and return the weight back to the same as set 1 - Set 5 - 12 to 15 reps. Rest for 3 minutes during exercise taken long deeps breaths throughout. Read more about the seated upright plate extensions |  |
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Standing Single Dumbbell Extension - Set 1 - 12 to 15 reps - Rest for 1 minute and add more weight - Set 2 - 10 to 12 reps - Rest for 1 minute and add more weight - Set 3 - 8 to 10 reps - Rest for 1 minute and return the weight back to the same as set 2 - Set 4 - 10 to 12 reps - Rest for 1 minute and return the weight back to the same as set 1 - Set 5 - 12 to 15 reps. Remember to take long deep breaths after your workout. Read more about the standing single dumbbell extension |
| Balanced Weight Training Method - The balanced weight training method is the most common of our training methods for building and increasing both muscle mass and tone. This training method is ideal for both beginners and the more experienced weight trainers. Please read through the training method before starting this workout routine. Read more about the balanced weight training method |  |
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