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High-Volume Triceps-Builder | IFBB Physique Pro Brandan Fokken

Are the back of your arms lagging? Add incredible size and definition with IFBB physique pro Brandan Fokken’s high-volume muscle-building triceps workout.
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| IFBB Pro Brandan Fokken’s High-Volume Triceps Workout |
1.Single-Arm Cross-Body Extension – 4 sets, 10-15 reps
2. Standing Dumbbell Triceps Extension – 4 sets, 10-15 reps
3. Cable One Arm Tricep Extension – 4 sets, 10-15 reps
4. Dip Machine – 4 sets, 10-15 reps
5. Triceps Overhead Extension with Rope – 4 sets, 10-15 reps
6. Bench Dips – 4 sets, failure

Function often overrides form when it comes to triceps. For many gym goers, as long as they can bench, dip, and push-up, who cares how those horseshoes look, right? This is the wrong approach to take, says IFBB physique pro Brandan Fokken.

“Triceps used to be a lagging point on me,” the Dymatize athlete explains. “They were big, but they had no shape or definition. So I changed my workout pattern and I started to do more volume, more angles, and higher reps.”

If you’re ready to round out your arms and put the finishing touch on a competition-worthy physique, this workout is for you. You’ll do six triceps-only exercises for 4 sets of 10-15 reps each. It should take you about 30-45 minutes to complete the workout, taking about 30-60 seconds of rest between each set. Let’s get started!

| Technique Keys |
Single-Arm Cable Cross-Body Extension:
Cables are great for working the triceps because you can set them at any level to hit different angles in the muscle.

“The reason I like to start with this exercise is it puts constant tension on the muscles,” adds Fokken. “And it’s a great warm-up for this workout.”

Make sure when you extend out you’re squeezing all the way into your triceps. On this and many triceps exercises, it’s important to keep your shoulder locked so you’re not using it or your back to help do the movement. No need to push serious weight on these!

Overhead Dumbbell Extension:
Form is important on this one because you’re pulling the weight behind your head and behind your neck, where your shoulder mobility—or lack thereof—can pose problems. So make sure you’ve got the form dialed in, and chase time under tension more than heavy weight.

Sitting on a bench, make sure you have your feet planted, your back straight, and your core locked in tight. When you extend, keep your elbows tucked in and press the weight all the way up to the top.

“You want to get a good squeeze at the top before you bring the weight down,” says Fokken.

Single-Arm Cable Extension:
Fokken recommends a reverse-grip for this extension, so you’ll want to use a handle with enough movement in it to allow you to perform the movement without having to switch your grip.

In an already highly specialized workout, Fokken takes his triceps-isolation a step further by performing this exercise one arm at time.

“I like doing single-arm because a lot of times, one arm is stronger than the other arm, so splitting the arms up helps,” he explains. “That’s why I do a lot of single-arm exercises in this workout.”
► Brandan Fokken’s Triceps Training Tips:

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