Who knew it could take less than 15 minutes a day to achieve the best looking triceps? It can all happen just in time for summer vacation. Sculpted triceps are a must have for the summer time and although it takes a lot of sweat and determination, the goal is not far from reach.

Here is a quick “before breakfast” tricep routine to shape up those arm muscles. If you have access to a weighted jump rope, this will assist in shaping your arms and increasing the amount of fat burning for the rest of the day.

This workout is a simple high intensity body weight workout routine that only needs a jump rope and chair/bench. However, for greater results, include regular strength training for your tricep muscles. This will greatly improve your shapely fit body results.

If you have access to some free weights, you can include the following muscle building routine for faster tricep building.

First, you will need to determine how much weight your triceps can handle. You should aim to achieve eight to ten repetitions before needing to take a break. If you can do more than twelve repetitions without breaking a sweat, it’s time to increase the amount of weight to lift. You may need to adjust the weights between sets or exercises.

Here are 4 barbell exercises to add to your regular tricep training:

Two Arm and One Arm Tricep Extensions

From standing position, lift one barbel with one or two hands behind your head. Keep your elbows close to your head as you slowly lower the weight behind your back. Lift the barbell up above your head and repeat each set as you lower back behind your head again. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.

Tricep Kickbacks

Bend forward and rest one hand and relative knee on a chair or stable bench. With the opposite hand reverse lift your free weight towards the ceiling and slowly lower back down beside your torso. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.

Tricep Bench Press

While lying back on a bench, hold the barbells to each side of your body just above the chest. The inner wrists will face each other as you lift the weight straight up and lower back down for one complete move. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.

Lying Tricep Extension

While lying on your back lift your free weights up above your head and your inner wrists will face away from you. Start with straight arms and gently lower the barbells backwards behind the top of your head. Bend your elbows to accommodate the movement. Lift the weight back up and straighten your elbows. Aim for 8-10 repetitions for each set and complete 2 to 4 sets of this routine.

With regular strength training practice your triceps will be metaphorically smiling. Just don’t forget to train the rest of your body too.

Have a wonderfully sculpted day.

13 Minutes to Stronger Triceps Workout

Type: HIIT

Targets: Triceps

Equipment: Jump Rope (weighted if possible), Chair or Bench

Level: Beginner

Time: 13 Minutes

Here is a quick “before breakfast” tricep routine to shape up those arm muscles.

Warm Up

Jumping Jacks for 5 mins (every 60 seconds rest for 10 seconds)

Workout

Jump Rope - Sets: 1   Reps: 1 min (30 secs each leg)

Downward Dog to Cobra Circuit - Sets: 1   Reps: 5

Regular Jump Rope - Sets: 1   Reps: 2 mins

Diamond Pushups - Sets: 1   Reps: 10

Reverse Jump Rope - Sets: 1   Reps: 2 mins

Jump Rope with High Knees - Sets: 1   Reps: 3 mins

Low Plank to High Plank Circuit - Sets: 1   Reps: 30

Workout Videos

Jump Rope

Jump Rope

Sets: 1

Reps: 1 min (30 secs each leg)

Downward Dog to Cobra Circuit

Downward Dog to Cobra Circuit

Sets: 1

Reps: 5

Notes: For a greater challenge try to avoid resting your belly or hips on the ground during the circuit flow.

Regular Jump Rope

Regular Jump Rope

Sets: 1

Reps: 2 mins

Diamond Pushups

Diamond Pushups

Sets: 1

Reps: 10

Notes: Hands are close enough together that you can make a diamond shape with your thumbs and index fingers touching one another. Right thumb touches your left thumb and right index touches left index finger. The goal of this push up is to keep your elbows close to your body as you lower to the ground

Reverse Jump Rope

Reverse Jump Rope

Sets: 1

Reps: 2 mins

Tricep Dips with Alternating Leg Lift

Tricep Dips with Alternating Leg Lift

Sets: 1

Reps: 20

Notes: Chair dips with bent legs are easier than straight legs. For a more intense version you can include alternative leg lifts during each dip and lift

Jump Rope with High Knees

Jump Rope with High Knees

Sets: 1

Reps: 3 mins

Cool Down

Your usual cool down and stretching routine.

Notes

This workout is a simple high intensity bodyweight workout routine. However, for greater results, include regular strength training for your tricep muscles. This will greatly improve your shapely fit body results.

Disclaimer

In the interest of your safety, it is important to check with your physician before beginning any exercise program and to exercise according to your fitness level and capabilities. If you have any questions, please seek the guidance of a health professional.

http://www.fitbodyhq.com/workouts/13-minutes-stronger-triceps/

FitBodyHQ.com

Kaeli Yarwood

Kaeli has always had an infatuation with keeping fit and improving life. Whether it is strength training, endurance building, or self-study research, she has devoted endless hours to them all. Her interest in health started at an early age. From swim competitions to long distance running, she discovered that keeping fit is an integral part of her life. After being diagnosed with... Read More

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