3×/week18 weeks
18-Week Full Body 3×
A periodised 3-day full-body program in three 6-week phases for muscle and strength, with an optional arms & shoulders day.
IntermediateBuild muscle75 min
TricepsBeginnerIsolation
Overhead Dumbbell Triceps Extension
One dumbbell held in both hands, lowered behind the head.
Benefits
- Long-head stretch with one dumbbell
- Home friendly
How to do it
- Sit tall, core tight
- Lower behind the head with elbows forward
- Press up to straight arms
Common mistakes
- Elbows flaring out
- Arching the back
Starting prescription
- sets
- 3
- reps
- 10–15
- Rest
- 75 s
- Reps in reserve
- 1
- Load step
- 1 kg
Safety and limitations
- Shoulder · Avoid
Avoid with a moderate or worse shoulder limitation; use an easier alternative. - Elbow · Modify
With a moderate elbow limitation: lighter load, shorter range, stop if it hurts.
Alternatives
No equipment
Easier
Programs that use it
3×/week8 weeks
Home Dumbbell Full Body 3×
Three full-body sessions with only dumbbells, a bench and a band.
BeginnerBuild muscle60 min
3×/week8 weeks
45-Minute Express 3×
Three time-efficient full-body sessions built on supersets.
NoviceBuild muscle45 min
Your first workout in under three minutes.
Answer a few questions, get your program, and the workout screen is ready for the gym. Runs in your browser: no app store, no install.
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