The Seth Feroce Tricep Workout | The Ultimate Guide!


Are you curious about how Seth Feroce’s tricep workouts? Are you looking for a simple, step-by-step guide that explains how Seth trains his triceps for size and strength? Then you’ve come to the right place.

In this comprehensive guide, I will teach you exactly how Seth Feroce organizes his tricep workouts to bring up his lagging arms.

Seth Feroce trains his arms once per week on their own separate training day. Seth has a very unique way of organizing his arm workouts: he performs supersets for his triceps and biceps. In other words, he alternates back and forth between sets for his triceps and sets for his biceps. So what do his bicep workouts look like?

Seth Feroce trains his triceps using a health mix of compound and isolation exercises. He likes to perform cable pushdowns at the start of his tricep workouts. Then he moves into his heavy mass-building exercises, like JM presses or machine dips.

At the end of his workouts he performs skull crushers or overhead tricep extensions to finish his triceps off. Check it out:

Seth Feroce Tricep Workout #1

  • Exercise #1: Cable pushdowns (V-handle), 3 sets to failure, 30 seconds rest
  • Exercise #2: Bench press (shoulder width grip), 4 sets of 8-12 reps, 30 seconds rest
  • Exercise #3: Hammer strength dips, 3 sets to failure, 30 seconds rest
  • Exercise #4: Cable rope pushdowns, 3-4 sets to failure, 30 seconds rest

Here is the training video:

In this workout Seth Feroce trained his triceps with 4 main exercises. He started the workout with tricep pushdowns using the V-handle. After that he moved onto his heavy “meat and potatoes” exercises like the close grip bench press and dips.

Seth has a unique way of performing the close grip bench press: he actually brings the bar down towards his face, rather than his chest. This makes the exercise more like a JM press. In other words, it is almost a hybrid between a close grip bench press and a lying tricep extension.

“I modify my close grip bench. SO I go higher on the face. It’s like a cross between a close grip bench and a skull crusher, not quite either one. I noticed it, I love the way it engages my triceps when I do it.”

Sometimes Seth likes to focus more on pure isolation exercises for his triceps. Check it out:

Seth Feroce Tricep Workout #2

  • Exercise #1: Standing cable pushdowns (V-handle), 4 sets of 8-15 reps
  • Exercise #2: Ez-bar skull crushers (behind the head), 4 sets of 8-15 reps
  • Exercise #3: Seated DB overhead extension, 4 sets of 8-15 reps
  • Exercise #4: Cable pushdown (pronated grip), 4 sets of 8-15 reps

Here is the training video:

This is how Seth likes to train his triceps when he isn’t in the mood to perform any heavy pressing exercises. He simply performs 4 different isolation exercises, including 2 types of cable pushdowns, lying tricep extensions and overhead tricep extensions.

“Push yourself! This is the goal, we want to push ourselves outside of the comfort zone. And this was done very, very quickly.”

Here is one more Seth Feroce tricep workout that you can try. Check it out:

Seth Feroce Tricep Workout #3

  • Exercise #1: Standing cable pushdowns (pronated grip), 4 sets of 8-15 reps
  • Exercise #2: Machine skull crushers, 4 sets of 8-15 reps
  • Exercise #3: Bench press (shoulder-width grip), 4 sets of 8-15 reps
  • Exercise #4: Standing cable rope pushdowns, 4 sets of 8-15 reps

Here is the training video:

This workout is very similar to the previous two. Seth performs 4 different exercises for his triceps, including 3 isolation exercises and his favorite close grip bench press where he lowers the bar to his face, rather than his chest.

“Notice how I position myself with the close grip bench. I’m almost moving it down to my face area. So just keep that in mind when you see my workout.”

Seth Feroce isn’t too concerned about using perfect form on any of these exercises. Instead, he just wants to blast through each exercise and get a huge pump in his arms.

“When you do them, exert yourself! Good clean reps! BUt you’ve gotta move the weight to break down the muscle.”

This may not be the best strategy for everyone, but it certainly works for Seth Feroce!

Conclusion

The bottom line is Seth Feroce trains his arms once every 5-7 days on their own separate training day. Seth likes to perform 4 tricep exercises per arm workout, and he always trains with high reps and short rest periods to get the biggest possible pump in his arms.

If you respond well to high-volume workouts then you may want to give the Seth Feroce tricep workouts a shot. It may be just what you need to take your training to the next level.

“Put it all into it. See what you are really made of and who you really can be!”

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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