The PERFECT Triceps Workout (Sets and Reps Included) The perfect triceps workout should consist of exercises for the lateral, medial, and long heads of the triceps muscle. Even that doesn't make for a complete triceps workout. To round out your arms with a complete workout you need to fill in the gaps of what's missing from those popular triceps exercises by backing up your training with science. That's what we do in this video. If you look at the four main exercises that people do in their triceps workout you'll see dips, close grip bench presses, pull downs, and lying triceps extensions. Look closely at each of these classic movements and you'll see one thing in common. Each of these exercises advocates working a certain portion of the triceps through a specific part of its range of motion but none of them work it completely. This creates a problem when it comes to fully developing the triceps. Just because you go through the full range of motion on these exercises doesn’t mean you’re taking the muscle through its full range of motion. For example, only those triceps exercises that change the angle of the arm at the shoulder will have a secondary influence on the long head of the triceps given its insertion on the shoulder blades. The lateral and medial heads of the triceps originate at the humerus and cross the elbow joint limiting their influence to only extension at the elbow. That said, to fully work the triceps muscle in your routine you need to make sure to include exercises that work the long head. But it goes deeper than that. You can’t just work it with exercises that place the arm overhead (supposedly to increase the stretch reflex in the triceps) but you also need to consider that you want to fully shorten the muscle by also placing the arm behind your body in extension. This is, of course, in addition to making sure you do it with the science of strength curves in mind when it comes to triceps training. Just like you would do with a dumbbell and band curl in our perfect biceps routine, you can do the same with the triceps. Exploring exercises that overlap the strength curves for the triceps will help you build a routine that is great for developing your triceps muscle to the max. Finally, as is always the case when trying to build muscle, you don't want to overlook the most popular triceps bulking exercises, but rather add to them with drop sets and partial sets. With that in mind here's how to build the perfect triceps routine. Close Grip Rail Press – 3 sets of 10, 6, and 4 reps Choose a weight that allows you to go to Failure on every rep Weighted Tri Set Dip – 3 sets to Failure in each position Immediately move from weighted dips to bodyweight dips to assisted dips. Triceps Pulldowns to Pull-Downs with Cables – 3 sets of 12 reps with max weight on the first exercise to Failure Immediately move to pulldowns without changing the weight. Swinging Pulldowns – 2 sets to Failure using max weight for 12 reps Lying Banded Triceps Extensions – 2 sets to Failure using max weight for 15 reps When you put all of this together in the format I suggest, you are not only working the triceps through their full range of motion but you are also working every area of ​​the triceps muscle. The drop set allows for less intense exercises to be more demanding since they were preceded by a more difficult compound movement. This is just one example of how science can be applied to a triceps routine. If you want to train like an athlete you must back up every workout you do with science. You can do this with the ATHLEAN-X Training Programs available at http://athleanx.com or click the link below and start building a defined, muscular, athletic body right away. For more triceps workout videos for the lateral, medial, and long heads of the triceps, be sure to subscribe to our YouTube channel at the link below and don't forget to turn on notifications so you don't miss a single video. Build Muscle in 90 Days - http://athleanx.com/x/triceps-defined Subscribe to this channel here - /athleanx