Ready to get huge triceps? The triceps make up 2/3 of your arms size so it is important that you do not forget this important muscle! But first, here’re the basics of my entire routine to help you plan your shoulder workout: Workout frequency: 2 days on, 1 day off, 1 day on, 1 day off This means I workout for two days followed by one day of rest. Then, I workout another day followed by another day off. Then I repeat. I never train with weights more than two days in a row because I find that I build muscle faster if I have enough time to recuperate. (If you’re not making steady gains with your program try adding a few extra rest days each week. You may actually gain more by training less!
Okay, here’s how my typical bodybuilding workout schedule looks:
Day #1: Chest/Shoulders/Triceps
Day #2: Back/Biceps/Abs
Day #3: Rest Day
Day #4: Quads/Hamstrings/calves
Day #5: Rest Day
Now, you can certainly adapt this workout schedule to fit your specific needs. For example: If you want to take off the weekend from weight training (and many people do) then try 2 days on, 1 day off, 2 days on, 2 days off. Then repeat. This way you’ll have Wednesday along with Saturday and Sunday off each week. (The extra day of rest may be good for you!)
Got it? Good.
Now here comes the meat and potatoes of this article! Do your triceps exercises following chest and shoulders. That warms up your triceps, and secondly, pre-fatigues them so that they can be pushed into the growth threshold with minimum work.
Exercise #1: Straight-Bar Triceps Pushdown: After warming up, perform 3 sets of 10 repetitions, or to failure, whichever comes first. On the last set, drop the weight about 10% and immediately perform another 5 reps without resting. Tip: Take a palms-down grip with your thumbs “over” the bar. Keep your shoulders back and chest out. Fix your upper arms to the side of your torso. Avoid: Don’t allow your wrists to bend upwards during the movement as this puts unnecessary stress on the joint. Keep your wrists straight and fixed; and don’t allow your elbows to flare-out. Keep them near your sides.
Exercise #2: Close Grip Bench Press: (One of the best mass developers for the triceps.) Perform 3 sets of 10 repetitions. On the last set, drop the weight and do another 5 reps without rest. Tips: Using a straight or EZ-curl bar, take a grip that is six inches wide between your hands. Lower the bar slowly to your lower chest while keeping your elbows near your sides. Then, push straight up to the starting position. Repeat. Avoid: Bouncing the bar off of your chest. Always maintain control during the movement. Lower slowly.
Exercise #3: Upright, Overhead One-Arm Dumbbell Triceps Extension: Perform 3 sets of 10 repetitions. On the last set, drop the weight and do another 5 reps without rest. Tips: While sitting on a bench with your arm straight above you, lower the dumbbell slowly to the base of your neck while keeping your upper arm and forearm at close to a 90 degree angle. Stretch the triceps muscle at the bottom of the movement then contract and return to the start position. Avoid: Performing this movement too quickly and haphazardly. Doing so could result in injury to the neck and head. Don’t let your wrists wobble with the weight; keep them fixed.
So there you have it! Follow this program along with a quality nutrition and supplementation program like the one below and you’ll be on your way to horse shoe triceps!
Diet / Supplementation Programs <= Click here to find the best diet program for you based on your goals.
Now go get ’em!
Until next time, I am
Your Lean Body Coach™
About the Author
One of the world’s most well-known and celebrated bodybuilding legends, Lee Labrada holds 22 professional bodybuilding titles, including the IFBB Mr. Universe. He is one of few pro bodybuilders in history to consistently place in the top four at the Mr. Olympia competition (the “Super Bowl” of bodybuilding) for seven consecutive years—a feat he shares with Arnold Schwarzenegger.
He has appeared on the covers of more than 100 bodybuilding and fitness magazines and has been featured on CNBC, FOX, NBC, ABC, CBS, CNN and ESPN as a fitness and nutrition expert.
Lee was also inducted into the Bodybuilding Hall of Fame, is an Internationally known best selling fitness authos and holds a Bachelors of Science Degree in Civil Engineering. For more about Lee please visit his page here: Lee Labrada’s page.