huge triceps

Ive found through my training that personally my triceps need alot of work to build and maintain so I probably do more work on my tris than you will need.

I work my tris really heavy twice a week, one of these is straight after one of my chest workouts where I do close grip bench presses to finish. I go as heavy as I can and do every excercise to failure as my tris are allready warmed up from the chest workout.

I do 5 sets and go for 8-10 reps on the close grips and need help from my training partner and the last set I enevitably get 6 reps with help from my training buddy.

I have found that this gives me an excellent foundation to build my workout on.

Next I continue with tricep pull downs with a lat pulldown or short bar which ever is on the machine when I get there. I keep a very strict style and I keep the muscle under the most amount of strain through the whole excercise going slow and steady to keep the presure on the muscle.

I do 5 sets with between 8-10 reps untill failure.

Next I do pulldowns with a rope this allows me to enable some free movement in my wrists which by this time are screaming to stop.I use the rope to put extra strain on the heads of the muscle, I do this by reaching the bottom of the movement and really pulling the rope away from my body and holding it there for the briefest of puases with my hands as far away from my body as possible without letting my elbows drift.

5 sets 8-10 reps to failure

Next I do over the head one arm tricep extensions

4 sets back to back 8-10 reps to failure

next I do two handed over the head tricep extensions with a tribar

4 sets 8-10 reps to failure

Enjoy and remember to take the necessary precautions to aviod injury and suppliment your diet with extra protien to aid recovery.

See below for the best suppliments.