# Tricep Power

You'll torch your triceps and build serious pressing strength — every rep counts toward arms you'll actually notice.

## Warm-up

- 1 × 10 Arm Circle _(Slow, controlled circles each direction)_
- 1 × 10 Shoulder Roll
- 1 × 10 Push-Up _(Ease into the movement)_

## Main

- 3 × 8 Bench Press - Barbell _(Drive through your palms, lock out fully)_
- 3 × 10 Row (Bent-Over) - Barbell _(Squeeze shoulder blades at the top)_
- **Superset · 3 rounds**
  - 10 Dip (Parallel Bar) _(Lean slightly forward, elbows close to body)_
  - 15 Lateral Raise - Dumbbell _(Lead with elbows, control the descent)_
- 3 × 15 Triceps Pushdown - Cable _(Keep elbows pinned to your sides throughout)_

## Cool-down

- 1 × 30s Triceps Stretch - Overhead _(Each side)_
- 1 × 30s Chest Wall Stretch