Skip to Content

The Simeon Panda Triceps Workout | The Ultimate Guide!

Simeon Panda Triceps Workout

Are you curious about the Simeon Panda triceps workout?

Do you want to know how Simeon Panda trains his triceps for size and strength?

Then you’ve come to the right place.

In this comprehensive guide, I will teach you how to use the Simeon Panda triceps workout to take your training to the next level!

Introduction

  • Part 1: Triceps Workout #1
  • Part 2: Triceps Workout #2
  • Part 3: Triceps Workout #3

Simeon Panda is one of the biggest fitness influencers in the world, and it’s easy to see why.

He has an unbelievable physique, complete with massive 3-D delts and ripped six-pack abs. However, his triceps are on a completely different level!

So how did Simeon Panda build his incredible triceps? Is it a secret triceps routine, or is he just gifted for overall arm development?

Simeon Panda trains his triceps one day per week using high-volume bodybuilding style workouts.

He uses many different exercises, including heavy compound exercises like dips and close grip bench presses, as well as high-rep isolation movements like cable pushdowns and skull crushers to attack his triceps from all angles!

Here is one of Simeon Panda’s high-volume tricep workouts that you can try. Check it out:

Simeon Panda Tricep Workout #1

  • Exercise #1: Ez-bar close grip bench press, 4 sets of 8-12 reps
  • Exercise #2: One-arm lying tricep extension, 4 sets of 8-12 reps
  • Exercise #3: Cable pushdown, 4 sets of 8-12 reps
  • Exercise #4: One-arm cable pushdown, 4 sets of 8-12 reps
  • Exercise #5: Diamond push ups, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this workout, Simeon Panda uses a total of 5 exercises for his triceps.

He starts the workout with one of his all-time favorite exercises: the ez-bar close grip bench press.

He says this exercise is easier on your wrists and elbows than a regular bench press, plus it lets you train your triceps through a larger range of motion.

Talk about a win-win!

“The close grip bench press feels fine on my elbows. But when I do something like a skull crusher, my elbows come into play and it doesn’t feel good.”

After that, he moves onto a wide variety of exercises for his triceps, including lying triceps extensions, cable pushdowns, and diamond push ups.

Simeon Panda says that too many people get caught up in trying to find the perfect triceps exercise.

Instead, he says you should constantly mix things up to keep your body guessing!

“What’s the best exercise for building arms? There is no best! There literally is no best.

There are some that are really good, but there is no best. You have to mix and match.”

Here is another one of Simeon Panda’s tricep workouts that you can try. Check it out:

Simeon Panda Tricep Workout #2

  • Exercise #1: Cable pushdowns, 4 sets of 8-12 reps
  • Exercise #2: Standing barbell curls, 4 sets of 8-12 reps
  • Exercise #3: Cable pushdown (reverse grip), 4 sets of 8-12 reps
  • Exercise #4: Crucifix cable curl, 4 sets of 8-12 reps
  • Exercise #5: Tricep dumbbell kickback, 4 sets of 8-12 reps
  • Exercise #6: Tricep cable kickback, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this workout, Simeon Panda decided to train his biceps and triceps together in the same workout.

This is how he normally trains his triceps, as he gets a much better pump in both muscle groups that way.

Simeon says he sometimes has elbow pain, so when his elbows are feeling off, he starts his triceps routine with a joint-friendly movement like cable pushdowns.

“I have elbow injuries, so when I start my arm sessions, I always start with triceps.

I normally start with rope pushdowns and go really light, just light light light, getting the reps in.

It helps to get the blood in there, because the elbow issues are alleviated with the warm up sets.”

After the cable pushdowns, Simeon Panda moves onto a variety of other exercises including dumbbell and cable kickbacks.

He says that you can use different high-intensity techniques in your workouts, such as the time under tension method. However, you shouldn’t get too attached to any one method.

He thinks they all have a place in your long-term programming!

“That’s the time under tension technique that you guys talk about a lot. To be fair, it’s just like any other intensity addition to a workout, drop sets, supersets, whatever. Anything you can add to increase the intensity is a good thing.”

Here is one more of Simeon Panda’s high-volume tricep workouts that you can try. Check it out:

Simeon Panda Tricep Workout #3

  • Exercise #1: Close grip bench press, 4 sets of 8-12 reps
  • Exercise #2: Standing dumbbell curl, 4 sets of 8-12 reps
  • Exercise #3: Rope pushdown, 4 sets of 8-12 reps
  • Exercise #4: Rope hammer curl, 4 sets of 8-12 reps
  • Exercise #5: Crucifix curl, 4 sets of 8-12 reps
  • Exercise #6: One-arm cable pushdown, 4 sets of 8-12 reps

Here is the training video:

Talk about an intense workout!

For this workout Simeon Panda alternates back and forth between exercises for his biceps and triceps.

He performs all of his sets for his first triceps exercise, then all of his sets for his first biceps exercise, then all of his sets for his second triceps exercise, and so on.

Simeon says that this strategy gives you a better pump in both muscle groups, and lets you lift more weight on your last exercises than normal.

“Today we’re hitting arms, and as usual we’re hitting biceps and triceps – agonists and antagonists together.

A lot of you say your arms are lagging, and you don’t even have a separate arms day. That’s just crazy to me!”

For every triceps exercise, Simeon Panda slowly pyramids up to his heaviest weight. Then he performs up to 4 working sets with the heaviest weight that he can lift for 8-12 reps!

He says that even when you are training arms, you have to dig deep and challenge yourself!

“Your arms grow with intensity and volume! We’re going to warm up, then do a pyramid, and work up to a weight that challenges us. You have to lift with intensity!”

This is great advice by Simeon Panda!

Conclusion | The Simeon Panda Triceps Workout!

Simeon Panda has some of the best triceps in the fitness industry, and it’s easy to see why.

He trains his triceps one day per week using high-volume bodybuilding workouts with a huge variety of exercises!

If you are looking for a new triceps routine to shock your arms into growth, then let it be the Simeon Panda triceps workout. It may be just what you need to take your training to the next level!

Before you go, check out my other world-class articles:

Trust me – you won’t find this cutting edge information anywhere else!

“I don’t feel pressure in a negative way. I like pressure. I feel excitement and calm at the same time.

No pressure, no diamonds. I want pressure: pressure creates drama, creates emotion.”

Thank you for reading and I wish you the best of luck on your strength training journey!