>> If your arms are slow to grow, try these routines that incorporate a couple of techniques normally reserved for larger muscle groups: lockouts and pre-exhaust training.
>> With lockouts, you work over only the top third of the range of motion (ROM). After you complete three sets of full-range close-grip bench presses (hands shoulder-width apart), do partial reps with a weight that's 10%-20% more than your one-rep max. Use a power rack with the safeties set about 4 inches below the point at which your arms are fully extended, or you may be able to use a Smith machine with the stops similarly set. Do one last back-off set in which you remove the extra 10%-20% and do as many reps as you can.
>> The pre-exhaust routine flip-flops the single-joint and multijoint exercises: Whereas you typically might do a triceps movement in which you're strongest and can lift the most weight first in your workout, now you'll do it last. Multijoint exercises allow secondary muscle groups to kick in; in this case, the pecs and front delts help you push out more reps as your tri's get toasted.
|Lockout Triceps Routine|
|Close-Grip Bench Press||3 2||8|
|Close-Grip Bench Press Lockouts||4||6,6,6,15|
|One-Arm Overhead Cable Extension||3||10|
|Pre-Exhaust Triceps Routine|
|Seated Overhead Dumbbell Extension||3 2||8|
|45-Degree Lying Triceps Extension||3||8|
|Triceps Dip Machine||3||10|
1 Choose your weights to approach muscle failure by the rep listed.
2 Doesn't include warm-up sets.