PLAN #1

Basic & Effective | 5 Exercises | 25–30 min

🏋️ Exercise 1 – Close-Grip Bench Press

👉 4 sets × 8–10 reps
📍 Elbows close, control the weight

🏋️ Exercise 2 – Rope Pushdown

👉 3 sets × 10–12 reps
📍 Squeeze triceps hard at bottom

🏋️ Exercise 3 – Overhead Dumbbell Extension

👉 3 sets × 10–12 reps
📍 Full stretch, slow movement

🏋️ Exercise 4 – Skull Crushers (EZ Bar)

👉 3 sets × 8–10 reps
📍 Keep elbows fixed, controlled reps

🏋️ Exercise 5 – Bench Dips

👉 2 sets × max reps
📍 Slow tempo, full burn

🧠 WHY THIS WORKS

Compound + isolation = all three tricep heads activated → mass & growth.

🚀 TRAINING TIP

Rest 60–90 sec. Focus on form, not ego lifting.