Brutal Triceps Workout (SORE IN 6 MINUTES!)

what's up guys jeff cavaliere the store in six minutes series continues today and this time we're hitting the triceps for all you out there who say I just can't get my triceps to even remember that I trained them the day before no more you keep with the soaring six in just six minutes I'm going to give you a routine that makes your triceps remember that you work them today and you're going to start feeling that as soon as tomorrow and the key is choosing the right exercises doing them the right way with the right intensity as you can see I already just did here's what we're going to do though to make sure that you're feeling the same way you're going to grab two pairs of dumbbells the first one is going to be a weight that's lighter that we would normally use and a dumbbell lining extension here's why because you can do six minutes straight of this stuff okay so I chose 20 pounders here which is probably about half of what I usually train with and we're also then going to take the weight that's double that weight so you are going to use those forty pounders but you're going to use it for a different exercise I'm going to get two but you're going to start off here on an incline bench now why the incline because some of you that train that have bad shoulders if you're trying to get your arm all the way up here to this much elevation could become a problem so if we're trying to stretch the long head of the tricep and get a good stretch on an extension like I'm showing you here this is where I have to be if I was lying flat on my back if I had the same position here and have this bend in my elbow and I'm on an incline I don't have to elevate my arm up as much so it's easier on the shoulders so it could be more Universal here and still guarantee a great workout we're going to set it on an incline you're going to do the first exercise in twenty one style so you can do the first seven rest of the top part of the range of motion and rep them out but make sure you achieve that contraction remember the arm will be slightly back beyond vertical to make sure the triceps are fully taking on this load then we're going to drop down to the bottom half of the range the bottom one-third and rep out for seven there these are all done for about two seconds of reps so you should be 28 seconds in or so for the first two portions of that then you're going to go into a full rep and the full rep is done with that more classic store in six minutes one second up three second down focusing on the tension with the eccentric remember that's the whole key to the store six series is making sure that we're not avoiding the eccentric contraction really trying to prolong it we're seeking it out you can see me doing that here as soon as I do that I stand up I invert my body on the same incline bench and now we're going to do a kick back again here we're going for peak contraction you can get the arm back behind my body I'm trying to contract as much as I can I realize you're going to be a little sore and tired at this point that's okay keep going for as long as you can you've got one minute to rep out as many reps as you can and when you feel like you can't anymore see if you can hold that rep in that final contraction for the duration of that second minute and now here's the fun part because here's where we actually drop those lightweights when we go when we grab those heavier weights now with the heavy weights we sit back we adjust this bench to now be flat and we lay our back back into another sort of incline or line type of extension set up what we're going to do here is we're going to allow our chest to help us with the concentric and turn this into an eccentric only exercise again just load up on the eccentric on the triceps we're going to press up like a dumbbell bench and we're just going to let our elbows drop down sort of French press style towards our forehead a little bit beyond as soon as it comes down without some dumbbells on your shoulders pull your elbows back down to put yourself back in position for a press and press them on up again so concentric with health it set your triceps only you keep that thing going for as long as you can that's the first round through you take it one more time through all the way doing your best to get as many reps as you can and that's what produces soreness so now you get to see me for myself to the torture in real time so you have another Sauron 6 in the books this time the triceps next time who knows I'm reading your comments I'm looking for your request and I'm lining up the storage 6 minute workout to make sure I make them for you but keep this in mind the goal is not to string as many of these together into a single workout as you can because we're not going to be talking about storage 6 at that point we're talking about storage 6000 that might be how long and the number of days it's your store because there is a limit to what your body can adapt to and what we're trying to do here is break those plateaus convince yourself that you're not one of those that can never feel extra wires the muscle group store so you can if you attack it the right way but you always have to prioritize your recovery especially as a natural lifter in the athlean-x training system we manipulate those variables in the right time at the right place with right exercises to help you to see those gains and not interrupt your progress by kind of shooting yourself in the foot by doing the wrong things at the wrong time if you're looking for that complete training program it's over at in the meantime if you like this series like this this particular series you want to see more of it again let me know what you want to see below and I'll do my best to cover it alright guys see you soon you


  1. nice

  2. All i can say is, LONG LIVE KING JEFF! THE BEST EVER!

  3. Who else finds it funny that a lot of the music is made with Heavyocity's stuff? You know, HEAVYocity…. no? Just me then.

  4. Can you please explain the reps. 😐

  5. All kindz of HORSESHOE action

  6. How many rounds?

  7. are these meant to be a day's workout to build muscle or…?

  8. So is it OK to do 2 different 6 minutes sore exercises? Like bicep and triceps?

  9. Anyone noticed Jeff has not done anything sore in 6minutes related to quads or hams?😨

  10. I wonder if you could combine this 6 minutes triceps series with the chest 6 minutes series? Anybody


  12. so you want to do "21" in a tricep form?

  13. The quick routines are excellent! Especially for me, im 2 years short of senior citizenship! 🤤

  14. While you are doing this is it normal for your triceps to hurt?

  15. Hi Jeff i am one of your admires, two questions, First, are these kind of exercises are safe for the shoulders ( you mentioned the first one only)
    2nd, I think if you demonstrate in full for you're viewers, That could be great to follow.

  16. Good shit

  17. I don't have those sophisticated machines in my gym, only have barbells and dumbells, that's why I and my team like your video coaching. Moreover, your coaching is very simple to understand, very precise and short and no nonsense. You're awesome. Tq very much bro.

  18. After watching video my triceps all ready hurt and i haven't got started yet.

  19. I just fraidy peed

  20. Sore in 6 legs

  21. what brand of weight bench is that?

  22. vary nice

  23. Do you guys think these can be done on rest days?

  24. 3:50 to 5:20

  25. Hey man thanks for the videos I use what you've shown as much as possible. Question – how sore should I be? I feel slight residual soreness but maybe I have quick recovery (I am very lithe with lots of lean muscle).

  26. My shoulder is fucked, can't train chest or triceps at all. Shit sucks

  27. Why aren't the final ones with the arms back?

  28. Can you do The same thing in this video with out using dumbbells

  29. Tere maa ki chuut bsdk chutya banara hai maka bosda

  30. i dont wanna watch the 6 mins leg workout

  31. Holy sh** my body is changing

  32. All these videos are kick ass. Been applying them this week and wow! The only thing I'm waiting on now is a sore 6 on LEGS! We need LEGS!

  33. My triceps got activated literally just while watching the vid.😦
    U are god bro 🧜🏻‍♂️

  34. I did this and then went to Mcdonalds….all kinds of gains no fries cause im cuttttinnn

  35. I tried this triceps exercise it was really good thank you for the update

  36. Beast

  37. Sir chest ka video upload karo

  38. Thanks sir

  39. Does this man ever leave the gym

  40. Please give me some diet plans…..
    I m in a mediator gymmer…

  41. You're getting old !

  42. Query? Are the kickbacks the same as skull crushers? Work the muscle the same or is it working the Tris differently??

  43. Good one bro, but when I am doing the last step, in which we slowly bring dumbells to shoulders, just when its very close to shoulder, something clicks in triceps close to elbow part, is that normal? Is that okay? And I am doing it with just 5kg, don't even have dumbells below that.

  44. Thax bro😘

  45. Does it good for hypertrophy?

  46. I have found the first exercise on the flat bench more easier than the incline one

  47. Looking a little unhealthy in the eye region…

  48. Lion roaring 😂😂. Nice workout

  49. After triceps cuts done can triceps mass done after cutting???

  50. Jeff is it possible for you to do a sore in 6 on calves if you haven’t already?

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