The Jeff Nippard Triceps Workout | The Ultimate Guide!


Jeff Nippard Triceps

Are you curious about the Jeff Nippard triceps workout?

Do you want to know Jeff Nippard trains his triceps to build size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Jeff Nippard triceps workout to take your training to the next level!

Introduction

  • Part 1: Triceps Workout #1
  • Part 2: Triceps Workout #2
  • Part 3: Triceps Workout #3

Jeff Nippard is one of the biggest fitness influencers in the world today.

He is best known for his incredible physique, with huge 3-D shoulders and ripped six-pack abs. However, his triceps are on a completely different level!

So how did Jeff Nippard build his massive triceps? Is it a secret triceps routine, or is he just gifted for building big, strong arms?

Jeff Nippard trains his triceps 2-5 times per week using high-volume powerbuilding style workouts.

One of his favorite strategies is to have a dedicated arm day at the end of his training week where he blasts his triceps and biceps with up to 10 different exercises!

Here is one of Jeff Nippard’s favorite arm workouts that you can try. Check it out:

Jeff Nippard Triceps Workout #1

  • Exercise #1: Bench press (competition grip), 3 sets of 3 reps
  • Exercise #2: Preacher ez-bar curl (narrow / supinated grip), 3 sets of 8-12 reps
  • Exercise #3: Machine preacher curl (narrow / supinated grip), 3 sets of 8-12 reps
  • Exercise #4: Ez-bar curl (narrow / supinated grip), 3 sets of 4-6 reps
  • Exercise #5: 60 degree incline DB curl (supinating grip), 1 sets of 8-12 reps
  • Exercise #6: 45 degree incline DB curl (supinating grip), 1 sets of 8-12 reps
  • Exercise #7: 30 degree incline DB curl (supinating grip), 1 sets of 8-12 reps
  • Exercise #8: One-arm cable curl (elbow behind body), 3 sets of 12-15 reps
  • Exercise #9: Cable pushdown (pronated grip), 3 sets of 6-8 reps
  • Exercise #10: Ez-bar skull crusher, 3 sets of 8-12 reps
  • Exercise #11: Rope cable overhead extension (high pulley), 3 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this workout, Jeff Nippard blasts his triceps with an unbelievable 5 exercises!

This would be overkill for most trainees, but Jeff Nippard believes these high-volume “science-based” workouts are the key to building massive triceps!

He starts the workout with a few heavy sets on the close grip bench press.

He performs 3 sets of 3 reps with a moderately heavy weight, and then moves onto his different isolation exercises.

Jeff says it is critical to use different exercises that stress the long and lateral heads of the triceps. Check it out:

“I think with the triceps, the long head crosses the elbow and the shoulder joint.

When you have the elbow down the shoulder is more fled so you get more of the lateral head.

But when the elbow is overhead you have the long head in more of a stretched position so that is better for overall long head development.”

This is great advice!

For complete triceps development, you have to use exercises where your elbows are below your body, in front of your body, and above your body.

Doing this will ensure that you are targeting all three heads of the triceps!

Here is another one of Jeff Nippard’s triceps workouts that you can try. Check it out:

Jeff Nippard Triceps Workout #2

Superset #1

  • Exercise A1: Standing barbell curl, 4 sets of 8-12 reps, 30 seconds rest
  • Exercise A2: Dead stop skull crushers, 4 sets of 8-12 reps, 30 seconds rest

Superset #2

  • Exercise B1: 60 degree incline DB curl (supinating grip), 4 sets of 8-12 reps, 30 seconds rest
  • Exercise B2: Tricep band pushdowns, 4 sets of 8-12 reps, 30 seconds rest

Superset #3

  • Exercise C1: Standing DB lateral raise, 4 sets of 8-12 reps, 30 seconds rest
  • Exercise C2: Band pull-aparts, 4 sets of 8-12 reps, 30 seconds rest

Here is the training video:

Talk about an intense workout!

For this routine, Jeff Nippard performs 4 arm exercises in superset fashion, plus some isolation work for his side and rear delts.

He performs one set for biceps, then one set for triceps, and then immediately performs another set for biceps.

He repeated this process until all of his sets are performed for each exercise, and then he moves onto the next exercise pair.

Of course, Jeff Nippard isn’t afraid to mix things up in order to shock his triceps into growth!

Here is a triceps workout that he performed with John “The Mountain Dog” Meadows. Check it out:

Jeff Nippard Triceps Workout #3

  • Exercise #1: Standing barbell curl, 4 sets of 6-8 reps*
  • Exercise #2: Dual handle cable pushdown, 4 sets of 6-8 reps**
  • Exercise #3: Standing DB hammer curl, 3 sets of 10-12 reps***
  • Exercise #4: Overhead dual handle cable extension (high pulley), 3 sets of 10-12 reps****
  • Exercise #5: Machine preacher curl (narrow / semi-supinated grip), 3 sets of 10-12 reps*****
  • Exercise #6: Lying cross-body kettlebell tricep extension, 3 sets of 10-12 reps

On your last set perform 6-8 reps with chains, then perform 6-8 reps with a 10-pound plate, then perform 3 “one-and-a-quarter” reps with just the bar (raise the bar halfway up, the lower all the way down, then raise the bar all the way up, then lower all the way back down), then perform 10 partial reps in the bottom position.

**Perform a triple drop set, then perform a 10-second iso-hold in the mid-range position with extra manual resistance

***On the last set train to failure, then perform 12-15 partial reps in the bottom position

****On the last set train to failure, then perform a 20-second iso-hold in the stretched position

*****Perform 10 reps with extra manual resistance on the lowering phase of each rep, then perform 3-4 full range of motion reps, then perform several partial reps in the bottom position, then perform a static hold in the stretched position

Here is the training video:

https://www.youtube.com/watch?t=205&v=0rLFKv26nV8&feature=youtu.be

Talk about an intense workout!

For this workout, Jeff Nippard performed 3 different exercises for his triceps: cable pushdowns, overhead tricep extensions, and cross-body kettlebell extensions.

On two of these movements Jeff Nippard performs different high-intensity techniques to create even more muscle damage!

“For triceps, if you can really get a crazy stretch, that’s gold. Because they’re used to pushdowns and other exercises, but that big stretch is amazing.”

If you are looking for a high-volume workout to shock your triceps into growth, then this is a great choice!

Conclusion | The Jeff Nippard Triceps Workout!

Jeff Nippard has some of the best triceps development in the fitness industry, and it’s easy to see why.

He performs different “science-based” triceps workouts using heavy compound movements and high-rep isolation exercises.

If you are looking for a new routine to shock your triceps into growth, then let it be the Jeff Nippard triceps workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“A man who views the world the same at 50 as he did at 20 has wasted 30 years of his life.”

Thank you for reading and I wish you the best of luck on your strength training journey!

Dr. Mike Jansen, PT, DPT

What's going on! My name is Dr. Mike Jansen, I'm the creator of Revolutionary Program Design. If you want to take your training to the next level, then you've come to the right place... My goal is to make RPD the #1 strength training resource available anywhere in the world!

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