Follow this weekly triceps workout plan using dumbbells to grow size, strength, and definition. Includes sets, reps, and pro tips for faster results.
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| Weekly Triceps Workout Plan Using Dumbbells |
Highlight-Key-Points
- Train triceps twice a week for growth and strength.
- Day 1 focuses on heavy, strength-based moves.
- Day 2 targets endurance and definition.
- Rest at least 48 hours between triceps sessions.
- Progressive overload is the key to long-term results.
Weekly Triceps Workout Plan Using Dumbbells (Step-by-Step Guide 2025)
Build stronger, bigger arms with this weekly dumbbell triceps workout plan. Step-by-step guide with sets, reps, and exercises for size, strength, and definition.
If you’ve learned the top 7 dumbbell triceps exercises, the next step is knowing how to put them together into a weekly routine. The good news? You don’t need a complicated plan—just two dedicated triceps-focused sessions per week can deliver serious size and strength gains.
Here’s a simple, effective weekly triceps workout plan using only dumbbells:
Workout Structure
- Frequency: 2 times per week (e.g., Monday & Thursday)
- Rest: At least 48 hours between triceps sessions
- Sets & Reps: 3–4 sets of 10–15 reps (moderate weight, focus on form)
- Equipment Needed: A pair of dumbbells + bench (or floor)
Weekly Dumbbell Triceps Plan
Day 1 – Strength & Size Focus (Heavier Weights, Fewer Reps)
- Dumbbell Overhead Triceps Extension – 4 sets × 10–12 reps
- Dumbbell Skull Crushers – 3 sets × 10 reps
- Dumbbell Close-Grip Press – 4 sets × 8–10 reps (slightly heavier)
- Dumbbell Floor Press – 3 sets × 8–10 reps
Tip: Take 60–90 seconds rest between sets. Focus on pushing heavier weight with good form.
Day 2 – Definition & Endurance (Moderate Weight, Higher Reps)
- Dumbbell Kickbacks – 3 sets × 12–15 reps
- Single-Arm Dumbbell Overhead Extension – 3 sets × 12 reps per arm
- Dumbbell Tate Press – 3 sets × 12–15 reps
- Dumbbell Overhead Triceps Extension (lighter weight) – 2 sets × 15 reps (burnout finisher)
Tip: Rest only 30–60 seconds between sets to keep intensity high.
Example Weekly Schedule
- Monday: Triceps Workout (Day 1 – Strength & Size)
- Tuesday: Rest or lower body workout
- Wednesday: Chest/Back
- Thursday: Triceps Workout (Day 2 – Definition & Endurance)
- Friday: Rest or legs
- Saturday: Full body / cardio
- Sunday: Rest
Pro Tips for Faster Results
- ✅ Warm up with arm circles or light push-ups before lifting.
- ✅ Use progressive overload (gradually increase dumbbell weight each week).
- ✅ Combine with compound exercises like push-ups or dips for even better growth.
- ✅ Stick with the plan for 6–8 weeks and track progress.
Also See : Get Fitness
The Bottom Line
With just a pair of dumbbells, you can build size, strength, and definition in your triceps. This weekly plan is simple, effective, and perfect for home or gym workouts. Stay consistent, challenge yourself with heavier weights over time, and your arms will thank you!
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