Effective Tricep Workout For Women

The Most Effective 2 Day Tricep Workout for Women

When you think of a tricep workout, you think of a bunch of machines, dumbbell kick backs and circuits, right?

The tricep does more than simply straighten your arms, they assist in pressing, extension, and pulling over so why not work them?

This really is the most effective 2 day tricep workout for women you will find.

Diet Tips

Running this routine along side of your weight loss goals will be the most beneficial to you.

Running this routine in a calorie deficit will be a fun challenge, it will test your abilities but reward you when you stick with it.

Here are some tips I feel will help you get through this routine while maintaining your weight loss goals:

  • Caffeine – Stimulants help keep you going when there is not enough food to keep you energized. Coffee with milk and some protein powder will do wonders.
  • Cut back on soda – In the beginning you may notice headaches and slight withdrawal effects. Combat this with drinking coffee and you will be able to transition to water and other healthy beverages with ease.
  • Don’t just eat salad – I admit I do not have as many nutrition articles as I want on here, and they are coming. Instead of eating a bunch of salad, check out these 30 best foods for weight loss.

This is a lifestyle, not a quick fix; don’t expect instant results and change bad habits to good ones!

2 Day Tricep Workout for Women

This routine is difficult but sticking through it will give you the toned triceps you’ve been wanting.

Sample Schedule

This routine could replace your current tricep routine in whatever workout you are using or you can use it as its own day.

If you are running this routine on its own day, I recommend running this routine twice per week.

  • Monday – Off
  • Tuesday – Day 1
  • Wednesday – Off
  • Thursday – Day 2
  • Friday – Off
  • Saturday – Off
  • Sunday – Off


Most magazine workouts and other blogs don’t seem to push the importance for progression.

This means that you strive to either add reps to a workout, or add weight.

Every time you go to the gym I want you to know the weight you are going to use each set and how many reps you are going to try.

Use a workout log to track your progress and give yourself a valuable tool to see what works and what doesn’t.

Don’t be afraid to work hard and put some weight on those workouts.

The Workout

Workout A
Exercise Sets Reps
Barbell Bench Press 3 8
Close Grip Bench Press 4 12
Skull Crushers 3 15
Dips 3 8
Overhead Dumbbell Extension 3 10


Workout A
Exercise Sets Reps
1 Arm Dumbbell Bench Press 4 8
Tricep Extensions 4 15
Seated Dips 3 10
Close Grip Machine Bench Press 4 20
Dumbbell Kickbacks 3 8


Workout Tips

Skull Crushers – The name sounds worse than they are, check out this video on how to do them:

Form – Always keep proper form. If you’ve never done an exercise before, practice and study to learn the form. Once you learn how to do the exercise, you can start using more weight.

Picking the Right Weight – Using too light of a weight will not get you any results. Pick a weight that challenges you to complete each set.

Rest Intervals – Keep rest times at a minimum while ensuring you are prepared for the next set. Cutting 10 seconds off of your rest time is worthless if you get injured in doing so.

Be sure to leave any comments or questions below!

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