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Tricep Toggle
Beginner (Gym)
Lets go!
Exercise
RPE
Sets
Reps
Rest
Tutorial
3
10
90
secs
6
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
3
10
90
secs
Exercise
RPE
Sets
Reps
Rest
Tutorial
6
90
secs
10
3
Keep going!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Nearly There!
Exercise
RPE
Sets
Reps
Rest
Tutorial
Unilateral Single Arm Tricep Pushdown
Tempo
2:1:2
Tempo
2:1:2
Tempo
Tempo
2:1:2
Tempo
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
(Triceps Brachii)
Bench Tricep Dips
(Triceps Brachii (Long, Lateral, Medial))
Single Dumbbell Curls
(Bicep Brachii)
Single Tricep Extensions
(Triceps Brachii)
Tricep Pushups
(Triceps Brachii, Pectoralis Major, Pectoralis Minor, Anterior Deltoid)
Exercise
RPE
Sets
Reps
Rest
Tutorial
Exercise
RPE
Sets
Reps
Rest
Tutorial
Tempo
Tempo
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
6
90
secs
10
3
2:1:2
Cable Rope Pushdowns
(Triceps Brachii (Lateral and Medial))
EZ Barbell Curls
(Biceps Brachii (Short Head))
Single Kettlebell Curls
(Brachialis, Biceps Brachii)
Congratulations!
You completed the workout, awesome job! Go have a well-deserved rest!
Reverse Barbell Curls
(Biceps Brachii, Brachialis, Brachioradialis)
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