30-Day Tricep Challenge

Strong and sexy triceps are only 30 days away!

While it us highly recommended that you make a lifelong commitment to your health, you can still achieve noticeable results in just 30 days. This is especially true if you concentrate on one specific area of your body. In this case, we’re talking about sculpting strong, sexy, and toned triceps. If you want them, need them, and have to have them, this 30 day tricep challenge is for you!

The routines involved in this program are going to take everything out of your tricep muscles. You’ll be amazed at how much untapped strength and potential lies in the triceps. Once you wrap up this challenge, you’ll love how firm and toned your triceps look and feel! All you have to do is commit to performing three workouts per week for 30 days. If you want it, you can have it! It’s time to make it happen!

30 Day Tricep Challenge

Equipment Needed: Interval Timer (gym boss is a free app), two medium dumbbell weights (think 10-15 lbs), one heavy weight (think 15-20 lbs), yoga mat or soft surface, and a chair or flat bench.

What to Do: Below are the 3 different workouts. Review each workout and watch the videos to become familiarized with each exercise. Perform the specified routine for each day designated below.


Workout 1: Perform 12 reps of each exercise. Complete 3 total sets. Rest for 60 seconds between each set. You will need medium dumbbells and a yoga mat or flat bench for this routine.

1. Alternating Tricep Extension
2. Tricep Kickback
3. Skull Crushers
4. Alternating Cross Body Tricep Extensions

Workout 2: Perform each exercise for 30 seconds, and then rest for 15 seconds. Complete 3 total sets. You’ll need a yoga mat, chair or flat bench for this routine.

1. Diamond Push ups
2. Tricep Dips
3. Incline Close Grip Push ups
4. Bodyweight Tricep Extension

Workout 3: Perform each exercise for 45 seconds, and then rest for 30 seconds in between each set. Complete 2 total sets. You’ll need two medium weights or one heavy weight and yoga mat or flat bench.

1. Seated Tricep Extension
2. Tricep Dips
3. Skull Crushers
4. Diamond Push ups
5. Chair Dips


Week 1:
Monday-Workout 1
Wednesday- Workout 2
Friday- Workout 3

Week 2:
Tuesday- Workout 2
Thursday- Workout 1
Saturday- Workout 3

Week 3:
Monday- Workout 3
Thursday- Workout 1
Sunday- Workout 2

Week 4:
Tuesday- Workout 3
Thursday- Workout 2
Saturday- Workout 1

Instructional Videos

Tricep Kickback

Skull Crushers

Cross Body Tricep Extension

Diamond Pushups

Chair Dips

Incline Close Grip Pushups

Bodyweight Tricep Extension

Tricep Extensions

While your triceps rest, try these other workout and diet challenges to optimize your overall results:

Be sure to like our Facebook page and follow us on Pinterest to be the first to try out new workouts and view our latest fitness resources.

Does your fitness program need a jump start? Try our 6 Week Emergency Makeover Program. Or, you might like our new eBook Bundle Package.

Editor’s Note: Originally published Nov 2, 2014.

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Trainer Clifford

Clifford is a NASM Certified Personal Trainer and a lover of all things health, fitness, personal development, and community. When he's not cycling, hiking, or exploring new food recipes, he works to help others achieve personal growth.

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  1. This set up is great! I have logged all the workouts on my calendar to help me keep track of what I am supposed to be doing on a certain day. Love how all the videos show how to do each type of exercise. This is very helpful. Thanks guys!

  2. Is it just me or is there no difference between the Skull crusher and the lying dumbbell tricep extension? I’ve watched them both a few times and I can’t see the difference. Can anyone clarify?

    1. Kim, You’re right, they are pretty the same so I changed the Lying Tricep Extension to Skull Crusher. 🙂

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