Arm Exercises

2-Day Bigger Guns Triceps Routine

Kickstart your triceps growth with these head-splitting, arm-blasting routines.

David Sandler, MS, CSCSD thumbnail by MS, CSCS*D
triceps
Duration 2 days
Exercises 8
Equipment Yes

If you’re looking to build massive arms, your triceps are the place to start. Sure, you want that perfect biceps peak, but a truly impressive pair of guns has the overall size and thickness up the back of the upper arm that only your triceps can create. 

Having big bi’s without sizeable tri’s is to the arms what having A-Rod minus Jeter is to the Yankees’ left side of the infield: incomplete and not nearly as appealing. It’s time to start extending those arms, not just flexing them. 

Armed for Size

Any movement that involves extending the elbow will work the full length of your triceps, but individual heads (long, lateral and medial) are activated somewhat differently depending on arm and hand position. Flaring your elbows out on triceps exercises will hit more of the lateral head, which is more noticeable from the side. Keeping your elbows in will hit the inner head and add a bit more thickness to your arms.

You should do both in your training, either by alternating elbows in and out on consecutive sets or on every other exercise. The below routines focus on the latter option and are designed to nail all three heads to optimize your triceps training. 

Perform each of these workouts every week with 2-3 days rest between them. Be sure to achieve full range of motion on all movements, squeezing your triceps hard and holding for a two-second count when your arm is fully extended.

Day 1 is a solid triceps strength and size day. Use heavy weight, go to exhaustion and take a healthy break between sets – around 2-3 minutes.

On Day 2 you’ll superset triceps exercises, which will give you a great pump and serve you well at the end of a push workout (chest and/or shoulders). Start with relatively light weight on the first exercise of each superset, then adjust accordingly on the second move to reach failure at the prescribed rep count. 

 

Day 1

Exercise 1

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
3 sets
8 reps
2-3 min rest

Exercise 2

Seated EZ-Bar Overhead Triceps Extension You'll need: EZ-Bar, Bench How to
Seated EZ-Bar Overhead Triceps Extension thumbnail
4 sets
12 reps
2 min rest
Keep your elbows out.

Exercise 3

Overhead Rope Extention
exercise image placeholder
3 sets
10 reps
2 min rest
Keep your elbows in. Do one drop set at the end of each set.

Exercise 4

Reverse-Grip Cable Pressdown
exercise image placeholder
4 sets
12 reps
2 min rest

Day 2

Exercise 1A

Reverse-Grip Cable Pressdown
exercise image placeholder
3 sets
10 reps
-- rest
Perform 4 sets if possible.

Exercise 1B

Seated EZ-Bar Overhead Triceps Extension You'll need: EZ-Bar, Bench How to
Seated EZ-Bar Overhead Triceps Extension thumbnail
3 sets
10 reps
90 sec rest
Keep elbows in. Perform 4 sets if possible.

Exercise 2A

Overhead Rope Extention
exercise image placeholder
3 sets
10 reps
-- rest
Keep elbows out. Perform 4 sets if possible.

Exercise 2B

Dumbbell Floor Press You'll need: Dumbbells How to
Dumbbell Floor Press thumbnail
3 sets
10 reps
90 sec rest
Perform 4 sets if possible.
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