PLAN #3

Basic Easy Triceps | 4 Exercises | 20–25 min

🏋️ Exercise 1 – Close-Grip Push-Ups

👉 4 sets × max reps
📍 Hands close, elbows tight, slow reps

🏋️ Exercise 2 – Rope Pushdown

👉 3 sets × 10–12 reps
📍 Full extension, squeeze at bottom

🏋️ Exercise 3 – One-Arm Overhead Dumbbell Extension

👉 3 sets × 10–12 reps (each arm)
📍 Full stretch, controlled motion

🏋️ Exercise 4 – Bench Dips

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

🧠 WHY THIS WORKS

Body-weight + cable + single-arm isolation = all 3 tricep heads trained without complexity.

🚀 TRAINING TIP

Rest 60 sec. Focus on slow reps and full extension.