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Workouts / Руки и плечи: рельеф и сила
212
Workout

Triceps: Volume and Tone

~52 min.
~624 kcal
⁉️ Comments

The triceps makes up about two-thirds of the upper arm's volume, yet most people pay far less attention to it than to the biceps. This workout changes that: 15 exercises on FISIO suspension straps target the triceps specifically, building noticeable size and lasting tone without axial load on the spine.

The program is designed for an intermediate fitness level. You will work through forearm extensions at various angles, pressing movements, and multi-joint exercises in which the triceps acts as the primary mover. Alternating the areas under load between sets helps maintain high movement quality throughout the entire workout.

  • Perform each exercise through a full range of motion — this is what provides the maximum stimulus for growth.
  • Keep an eye on elbow position: they should not flare out to the sides during extensions.
  • The angle of your body relative to the straps regulates the load — the closer to vertical, the easier.
  • Rest between sets: 45–90 seconds depending on how you feel.

The workout suits both men looking to build size and women who want to tone the back of their arms. Train 2–3 times per week, giving your muscles 48 hours to recover between sessions.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Lunges L
1
Level: 1
R1
6
Lunges L
1
Level: 1
R2
6
Back extension
1
Level: 2
10
Sumo squat
1
Level: 2
10
Forward lunge
1
Level: 1
15 sec.
M Stretch
1
Level: 1
8 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Main exercises
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Forearm extension (single arm)
5
Level: 2
S1
8
Forearm extension (single arm)
5
Level: 2
S2
8
Pushup on the hands in standing
7
Level: 2
R1
6
Pushup on the hands in standing
7
Level: 2
R2
6
Forearm extension
5
Level: 3
R1
12
Forearm extension
5
Level: 3
R2
12
Narrow press
7
Level: 3
R1
10
Narrow press
7
Level: 3
R2
10
Overhead Forearm extension
5
Level: 2
R1
12
Overhead Forearm extension
5
Level: 2
R2
12
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Forearm extension (reverse grip)
6
Level: 3
R1
12
Forearm extension (reverse grip)
6
Level: 3
R2
12
Narrow grip pushups in plank
8
Level: 3
R1
10
Narrow grip pushups in plank
8
Level: 3
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Press - I Adduction
8
Level: 3
R1
6
Press - I Adduction
8
Level: 3
R2
6
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Y adduction
6
Level: 2
R1
10
Y adduction
6
Level: 2
R2
10
Explosive push ups
10
Level: 2
R1
4
Explosive push ups
10
Level: 2
R2
4
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
Cool down
W extension
1
Level: 1
8
Biceps stretch
1
Level: 1
8 sec.
T Spine Rotation
1
Level: 1
R1
5
T Spine Rotation
1
Level: 1
R2
5
Latissimus stretch
1
Level: 1
R1
15 sec.
Latissimus stretch
1
Level: 1
R2
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 3
10 sec.

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