Brutal Triceps Workout (SORE IN 6 MINUTES!)

If your triceps workout is not making your triceps feel sore after working them, there is a possibility that you aren’t training them hard enough. The sore in 6 series continues with a brutal tricep workout that is designed to push your muscles to the limit in just 6 minutes. By using the right tricep exercises at the right time, you will see just how much more effective you can be making your workouts.

This one starts with two sets of dumbbells and an adjustable bench. You will put the bench on an incline and pick up the lighter of the two pairs of dumbbells. In general, this weight should be half of what you usually use for a 10-12 rep set of lying dumbbell tricep extensions. To kick this off you will be performing the lying tricep extension, except this time from an incline. The incline allows you to safely protect your shoulder from too much elevation, if you are someone that experiences shoulder pain and discomfort.

This tricep exercise is going to be performed in “21” style, with the first seven reps being done in the top of the range of motion, the second seven reps in the bottom of the range, and the final seven performed through the full range. Make sure to slow down the eccentric contraction on the full reps to really stress the long head of the triceps and overload the tension you deliver to the muscle.

Once done, immediately transition to be face down on the same incline bench and grab the same pair of dumbbells just used. This time you will be performing a triceps dumbbell extension. Aim to keep the upper arm behind the body the whole time to maximize the shortening of the tricep muscle. If you can no longer perform reps during this one minute period, try to simply lock out the arms and hold them for the remaining time.

Next grab the heavier set of dumbbells and lower the bench to a flat position. Lay back and perform the bench press / eccentric lowering tricep extension. The positive portion of the lift is used to assist your triceps in getting the weights into positoin for the next eccentric repetition only. Do as many as you can until your triceps can no longer safely control the weight.

This whole circuit is then repeated one more time for a total duration of 6 minutes for this tricep workout. Remember, this is a brutally intense routine and is one that you do not want to do every time you workout your triceps. In fact, this is meant to be a plateau buster to shock your muscles into soreness without being a regular workout. All of the Sore in 6 workouts are to be looked at and treated that way.

[moneylover]

I'm convinced that Jeff knows exactly what I work out, and then drops a video after I finish working out

[KBFITPT]

I was about to go to sleep but couldn't resist watching this... anyone else?

[chadraptor]

I like how he shows the work out himself for an easier visual understanding.

[davethetechguy]

Diggin' the sore in 6 series! Don't have all day to spend in the gym and this has definitely been a great help in the routines!

[justmechanicthings]

I swear your arms are bigger since the videos six months back, and man you've always been vascular AF, love seeing your progress man!

[EpicWinz]

‘Sore in 6 minutes’ sounds like a night in with my girlfriend...

[milosit]

After 4 months doing the same exercises I felt my muscles were getting complacent. I did the 6 min workout yesterday and my Tri's are burning today. A great work-out and I think I'll gradually work the 6 minutes series into my workout. Thanks Jeff.

[joelgillingham]

Jeff is reading our minds. Last time I was thinking that my traps aren't getting sore, and what does he do? Uploads a video on it, now this time I'm wondering, why aren't my triceps aching and boom, he's uploaded a tricep video. Jeff Is Magic

[limaquebec]

I don't really comment on these videos but this workout worked out for me. I am a short, 140 lb lady, and I've only been doing this workout for 1 1/2 months and I've seen improvements big time. Not just with my appearance but also with my strength when I do push ups. Thank you so much for this video and keep doing more of these workout videos. I just subscribed 😉

[johnalombardi]

Thank you, Mr. Cavaliere, the 6- Minute workouts are great. Have just started on these, and seeing initial changes. I'm 67, and still work out 5 days per week. STAY STRONG!
Regards,
John A. Lombardi 🇺🇸

[drkpkzz]

omfg he releases these exactly when I need them, like the same muscle. Jeff is psychic!

[reagancorbin]

Please keep adding to this series as well as the Hardgainer series. Could you also do a video on a landmine full body workout (or landmine options for each body part)? How about a video to address all of the different types of squats out there, and the pros/cons, uses for each? Thanks for all you do Jeff!

[Deadpool]

That's what i love about your videos, you encourage and provide safe way to weight train at the same time emphasizing on muscle growth. you the best. I realised i injured myself on both biceps and triceps exercising, after watching your ideas i realised where i went wrong. The other great videos I watch are scott for form and buffs for variety.

[keithwhite]

Jeff been watching your videos for a while I was up to 250 lb now I drop down to 200 and look like a main motion thank you so much for they free sides and Fiction's of Doing exercise if it wasn't for you and the videos I wouldn't have gotten the best out of my exercise from the gym great work thank you so much

[SteveRandom]

Forearms next?

So we can complete the arms soreness.

[SurvivedReal]

Jeff: you mentioned that you read the comments? If so, you will have seen that I'm 57 years of age, and was a personal trainer in the 1980's, 90's that focused on helping those that were physically challenged, disabled, or recovering from injury or surgery. Much has changed in 20-years, and due to 4 near death accidents and a broken neck in 3 places + paralysis I've ended up with "Catastrophic Shoulder Failure", multiple full thickness tears of both rotator cuffs, and partial tears of 6 other shoulder muscles and tendons. Your rotator cuff videos are Great‼️ And you always focus on the correct positions to help avoid shoulder trauma. I'm suggesting, NO BEGGING YOU TO PLEASE DO A FULL LENGTH OR MULTIPLE PARTS VIDEO ON THE SHOULDERS, ROTATOR CUFFS, AND ALL EXERCISES & POSITIONING OR ALTERNATIVE WAYS OF LIFTING TO HELP BOTH POST INJURY AND PREVENTION TOO⁉️⁉️ I've seen multiple surgeons that all say "There's no possible way of surgically repairing my shoulders given the unique injuries sustained and because I rely on my arms to much to assist me in walking and getting up and down. I'm left to do any and all exercises I possibly can so long as I don't cause further pain or injury and can do them? I've been doing a lot of resistance band workouts and just now thinking of adding light weight dumbbells. If you could put together a video for all the exercises to help shoulders & rotator cuff injuries, and best positions for lifting weights, I KNOW IT WOULD POPULAR AND HELPFUL TO MANY THOUSANDS OF PEOPLE‼️👍🏽. Thanks in advance and for reading this long ass comment😂. Thanks again and keep up the great videos and YouTube Channel. ATHLEAN-X is without a doubt the best overall Fitness and Exercise Channel of YouTube....Barr NONE‼️William ~

[thoremeyer]

Hey Jeff could you maybe talk about training with an impingement Syndrom -especially about the exercises you would recommend -I know you did a lot regarding this topic but I guess lot of people would love to see more of it thanks

[warakanda]

I don't have those sophisticated machines in my gym, only have barbells and dumbells, that's why I and my team like your video coaching. Moreover, your coaching is very simple to understand, very precise and short and no nonsense. You're awesome. Tq very much bro.

[rovaz]

Cant wait to try this workout! I tried the other routines and got sore like when I first started working out!

[garyrose]

HI I'm very very impressed with how thoroughly Jeff goes through his presentation. He tells you straight and to the point
with no bullshit. that's the only way to go.