#FreeWorkoutFriday! An infamous & FREE new 6-12-25 tricep workout! ????Tag a friend!???? So here goes: 6 reps of the first exercise, into 12 of the second, then 25 of the 3rd. Can usually smash these workouts out in about half an hour, with a ridiculous pump & DOMS for days! In slightly more depth for those that aren’t familiar with 6-12-25; Do 6 reps (6th rep being failure, 4/5 second eccentric movement) of a large movement, 12 reps on a similar movement (12th rep being failure, 3 second eccentric movement) into a smaller movement for 25 reps where you completely exhaust the muscle (25th rep being failure, 2 second eccentric movement or explode). This circuit is completed 3 – 5 times and usually incorporates a 20-25% weight reduction on the 3rd and 4th sets. ????Remember to tag a friend!???? ‪#‎LDNMuscle‬ ‪#‎LDNM‬ ‪#‎Triceps‬ ‪#‎FitnessFriday‬ #TricepWorkout #ArmWorkout #FatArmFriday #LDNMWorkout

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Here’s another intense 6-12-25 Tricep Workout with MB.


We like to use 6-12-25 at the end of a session in order to get enough volume on a remaining body part, for sessions that have a restricted time length, and to add variety to our training. To perform 6-12-25 workouts it is recommended to go by the following instructions and then complete the 6-12-25 sets 3-5 times with a 120 second rest between each:

  • 6 reps of a compound exercise, with a 4 second eccentric phase and explosive concentric phase.
  • 12 reps of a slightly less taxing compound exercise, with a 3 second eccentric portion.
  • 25 reps of an isolation (works through one joint) exercise, with a 1-2 second eccentric.

With this workout we are using:

  1. Weighted Tricep Dips
  2. Diamond Press Ups
  3. Overhead Dumbbell Extensions


Tweet your feedback to @LDN_Muscle to let us know how you got on! For more Muscle Group Workouts please click here. Please see more on 6-12-25 training from Richie Brew here.


Please see our male Transformation Guides, and our female Transformation Guides, both of which detail nutrition, supplements, weights, cardio and circuit sessions for the entire duration.