Build massive horse shoe triceps by blasting them in different rep ranges, including the use of power, muscle building and burn sets.
Workout Summary
  • Main Goal
    Build Muscle
  • Workout Type
    Single Muscle Group
  • Training Level
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout20-30 minutes
  • Equipment Required
    Barbell, Cables, Dumbbells, EZ Bar
  • Target Gender Male & Female
  • Workout PDF Download Workout

Workout Description

This tricep workout will help you build arm size by focusing on three different training approaches, all used in the same workout. You will be performing this workout only once a week.

  1. Power. You will perform 4 power sets to lead off the workout. Power sets are performed in the 3 to 5 rep range. Use the same weight for each of the 4 sets. When you can perform 5 reps for all 4 sets, move up in weight.
  2. Muscle. Muscle sets for triceps are performed in the 6 to 12 rep range. When you hit the upper rep limit of 12, move up in weight. You will be performing 4 total muscle sets in each workout, using 2 different exercises.
  3. Burn. You will perform 2 burn sets at the end of your workout - generally using isolation movements. Pick a weight that allows you to hit 15 to 20 reps, and then perform 40 total reps. How? Do as many reps as possible, then take a slight rest and perform more reps. Rest only long enough to regain the energy and willpower to perform 1 to 3 more reps. Keep pushing yourself through the pain until you hit 40 total reps. When you can hit 25+ reps from the start without stopping, add weight. 
Tricep Workout
Exercise Sets Reps
Close Grip Bench Press - Power 4 3 to 5
EZ Bar Skullcrusher - Muscle 2 6 to 12
Seated French Press - Muscle 2 6 to 12
Cable Tricep Extension - Burn 1 40
Two Arm Seated Dumbbell Extension - Burn 1 40
Posted on: Sat, 06/10/2023 - 07:25

This workout gave me serious tricep size... ❤

Posted on: Tue, 07/15/2014 - 20:48

Hi. Very desperate I want my leg's big!!! And all I had, fat fat and fat any suggestions please. Thanks a lot.

Posted on: Thu, 04/17/2014 - 05:57

will i b overdoin it with billstar 5x5?

Posted on: Sun, 03/31/2013 - 16:25

Hey. How do u calculate a good rest period? I'm not sure as some workouts range: no rest, 30secs, 60secs, why do they differ? Looking forward to any advice!

derek garland
Posted on: Wed, 11/07/2012 - 10:50

have being looking for a new tricep workout,looks like a found it.
am starting it tomorrow

raphy g
Posted on: Fri, 10/19/2012 - 18:27

if im recovering fast enough can i just go straight through the 4 day split no rest days? or maybe 1 at the end of the split

Hugo Queiroz
Posted on: Sat, 09/15/2012 - 23:51

Steve, on the burn set, I would like to change that "Two Arm Seated Dumbbell Extension". Could you tell me another exercise?


Salman Mohiuddin
Posted on: Tue, 07/17/2012 - 04:24

Can Barbell (straight rod) can be used for Skullcrusher instead of EZ Bar, does it makes any difference. Thanks

omer bin ali al...
Posted on: Mon, 02/06/2012 - 12:28

hello steve,

i am confused with my workout plan ,can you tell me how many times do i have to do triceps and biceps workout in a week..

please reply as early as possible,,

Posted on: Wed, 01/25/2012 - 07:52

hello steve i train at home , can i skip the power exercise and work only on the 2 two other muscle and burn exercises.

Posted on: Sun, 01/22/2012 - 20:16

I just can't do skull crushers or french press there is something to those two that just kills my elbows hardcore. what will be two exercises that will replace those two equally.


Posted on: Wed, 01/11/2012 - 16:47

wat is the rat period between sets??????

Posted on: Wed, 01/11/2012 - 16:47

wat is the rest period?????

Posted on: Thu, 11/17/2011 - 13:29

can you do this work out in the same session as a muscle stregth burn for your biceps?

M&S Team Badge
Posted on: Wed, 12/07/2011 - 11:45


Posted on: Sun, 11/13/2011 - 00:22

can i perform this triceps routine twice a week example i work out the shoulder, triceps,legs on Monday then chest,bicep on Thursday and back, triceps on sat?is this schedule of my work out is okay?

M&S Team Badge
Posted on: Wed, 12/07/2011 - 11:43

I wouldn't recommend this specific routine twice a week.

Posted on: Sat, 11/12/2011 - 03:59

Okay, got a couple quick questions. I work out on three day splits. Chest and tris, back, bis, and shoulders, and legs. This would be M-W, and then Th-Sa. Sunday I would start everything all over again, assuming I didn't miss a day somewhere in between. So I am just on a continuous three day routine. First question, is this program okay? I am 41, been working out off and on since high school, but especially since my late 20s. I need to lose some weight and want to put on some muscle. Will I achieve the muscle growth doing continuous three day splits? Second question, if it is okay to do that, can I put this routine in on my chest and tris day? Will that be too much work on the tris in one day, and will that be too frequent (twice every six days) to achieve muscle growth? I know you can overwork muscles and not give them enough time to rest, recover, and therefore grow. I actually overtrained in the past and couldn't understand why I wasn't seeing results. Now I know. So please tell me what the best route is for me to take. Thanks so much for your help and information.

M&S Team Badge
Posted on: Wed, 12/07/2011 - 11:42

Your workout structure looks ok.

"Will I achieve the muscle growth doing continuous three day splits?" - generally yes, if you are pushing for progression of weight.

You can put this routine on your chest day. Are you looking to add it to shoulder day as well?

Posted on: Fri, 10/28/2011 - 10:15

hey can any one answer this question: is it possible to gain muscle and lose fat at the same time? I want to tone my body and replace fat with muscle.

M&S Team Badge
Posted on: Mon, 10/31/2011 - 14:28

It's extremely difficult but you can certainly try. You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eating to maximize muscle retention while cutting fat. Here are two articles that can help:

Posted on: Tue, 09/20/2011 - 17:30


I have been working out for about a year. I work out 4 times a week Monday-Thursday. I have lost a lot of fat, and gained some muscle weight. I am stuck and wanted to try new workouts. My main goal is to work out my upper body especially biceps, triceps, shoulders and chest. I was looking into the intensive workouts you have written for the muscle areas I want to target. The only one that through me off was the titanic triceps workout which involves other shoulder and chest workouts different from the intensive workouts you wrote specifically for shoulder and chest.

My question is should I follow the intensive workouts targeting individually the shoulder, chest, and triceps or should I follow the titanci triceps workout which includes both the shoulder and chest.

And lastly in what order or combination should I do the workouts?
How much time each day should I spend with the workouts 1hr?

I was thinking of the following:
Monday:(Power Muscle Burn Bicep Workout, High Intensity Shoulder Blaster, High Intensity Chest Blaster)
Wednesday:(Lower body workouts,Back Workouts, High Intensity Shoulder Blaster)

Your experties and time are greatly appreciated. Thanks in advanced!

M&S Team Badge
Posted on: Mon, 10/03/2011 - 17:25

Hi Luis,

Either workout is a solid choice as long as you are trying to progress in weight. I would recommend avoiding working the shoulders hard twice a week.

Posted on: Sun, 09/11/2011 - 07:19

Heelo Steve,

i want to do my Arms on a Single Day .......Triceps workout is looking Awesome ..i will do this ....plzz look at my biceps Workout is this ok with ur workout ....


One arm cable curls – 2 x 15, 2 x 10
Bar cable curls – 2 x 15, 2 x 10
Cable crossover curls – 2 x 15, 2 x 10


M&S Team Badge
Posted on: Thu, 09/29/2011 - 15:42

Looks good.

Posted on: Wed, 09/07/2011 - 15:48

Hi! I was wondering should I do all triceps one day and biceps another or is it ok to do both in one day? What would be more benifitial for getting bigger arms?

M&S Team Badge
Posted on: Fri, 09/23/2011 - 15:05

Hi Jason,

Either approach is viable.

Luke A
Posted on: Wed, 08/24/2011 - 11:46

Hi Steve

Been doing your chest blaster for a few sessions and its really good!
On Mondays I do Biceps but was wondering if its ok to do tri and bi workouts on the same day? Also I'm not sure if my gym has a EZ bar, what else could I replace that exercise with?

Huge thanks

M&S Team Badge
Posted on: Wed, 08/24/2011 - 15:16

Hi Luke,

Yes, you can do bicep and tricet on the same day.

As for the EZ bar, you can use a barbell.

Posted on: Sun, 08/14/2011 - 21:25

Is there another isolation movement i can do instead of the Cable extension?

M&S Team Badge
Posted on: Tue, 08/16/2011 - 14:18

You could try dumbbell kickbacks.

Posted on: Fri, 06/24/2011 - 10:15

Well, it's been a while since anyone has asked a question concerning this workout. Okay! Maybe I'll get a response. Concerning this workout, are you to perform the 4 power sets in a row then move on to the following exercises? Concerning the muscle exercises, would you go from skull crusher to french press or knock out the skull crusher then the french? Lastly, how much rest between the sets, does it matter?

Posted on: Thu, 06/09/2011 - 21:37

would it be practical to do this workout on the same day as chest?

M&S Team Badge
Posted on: Fri, 06/10/2011 - 14:35

Absolutely. Perform your chest work first.

Posted on: Fri, 05/20/2011 - 05:06

Can dips be substituted anywhere in this workout? I really like doing dips for triceps but I love this workout also. Where would they fit in?

M&S Team Badge
Posted on: Mon, 05/23/2011 - 13:10

Hi Kyle,

Absolutely. You could use dips as either a power or burn move. Burn would be my top choice unless you like performing weighted dips.

Posted on: Sun, 05/15/2011 - 17:02

Hey i have a question, i heard when you do burn outs it makes you weaker? i dont know if this is true or not. i know it gets you cut. but does it make you weaker?

Posted on: Thu, 05/05/2011 - 10:49

Looks to be a great workout routine, my question is how long do you rest between sets of the first three exercises?


Posted on: Mon, 04/04/2011 - 15:03

What is a good alternative to french press as i only have access to dumbbells no bars? I was thinking just the seated tricep extension changing the weight from the muscle to less on the burn?

Barbara Klein
Posted on: Mon, 03/21/2011 - 06:41

Hi Steve I would like to know how to firm and sculpt my triceps with out getting to muscular! But I need to tighten them. I put on a little weight from quitting smoking and I am trying to get back into shape. My triceps got alittle by by arm! I'm 42 Thanks Barbara

Posted on: Sat, 02/05/2011 - 20:19

what is a good way to get really cut.Like i am strong but i would like to have my muscles chisled i work out everyday i just need advice on how to get cut.Like an example my abs are rock hard but you only see a 4 pack on me.Also i have a freind that is my new work out buddy im tryin to get him into shape besides dieting do u have any advice on how to get cut?

Posted on: Thu, 02/03/2011 - 12:20

Would hitting your major body parts twice a week be ok? and then just doing this workout along with the bicep at the end of your work out week. Would that be ok? Thanks in advance.

Neil Harris
Posted on: Thu, 01/27/2011 - 17:19

Hi, I am thinking of doing your High Intensity Chest Blaster. I usually work my chest and tris in one session and was looking for a high intest workout to go with your chest workout. would this one be the right workout for me?

Posted on: Wed, 01/26/2011 - 14:26

Can you Superset this workout with the Bicep Muscle Power Burn? Or is it better to do it seperately?

M&S Team Badge
Posted on: Tue, 02/22/2011 - 13:24

I wouldn't recommend using supersets, but you could perform the bicep and tricep workouts on the same day.

Posted on: Thu, 01/20/2011 - 17:15

hey Steve
sweet looking workout, basically this workout looks a bit high on the sets and I read an article on here saying that you shouldn't do lots of sets for mass, could you recommend or design a workout for my triceps for pure MASS, because my body growing but my arms are lagging and I think triceps is the way forward.
Thank you

M&S Team Badge
Posted on: Tue, 02/22/2011 - 13:23

Hi Tom,

This workout is for pure mass.

Make sure you couple it with chest, back and shoulder workouts that focus on compound lifts and progression of weight.

Posted on: Mon, 01/17/2011 - 03:32

Can I do this workout with your bicep workout on the same day?

M&S Team Badge
Posted on: Tue, 02/22/2011 - 13:21


Posted on: Wed, 01/12/2011 - 00:25

Hi there, I've been working out for a while and I have a few main questions:

1. Is it bad to do a heavy chest AND tricep workout on the same day? Several theories state that if you push it to your limit with one muscle group, you will never achieve your highest with the other (as chest and triceps go hand-in-hand).

2. If you are performing heavy barbell bench press is it beneficial to go heavy with dumbbell bench press during the same workout? Should the dumbbell bench press be lightweight?

Thanks a lot.