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Plateau-Busting Arm Routine

Give lockout and pre-exhaust techniques a try for building bigger triceps.

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  • 2 days

  • 8

  • Yes

seated overhead triceps extension
seated overhead triceps extension

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.

For both workouts, choose your weights to approach muscle faulure by the rep listed.

Routine

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Lockout Triceps Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 2 of 8

Close-Gip Barbell Bench Press Lockout

Equipment
Sets
4
Reps
6,6,6,15
Rest
--
Exercise 4 of 8

One-Arm Overhead Cable Extension

Equipment
Sets
3
Reps
10
Rest
--

Pre-Exhaust Triceps Workout

Exercise
Equipment
Sets
Reps
Rest
Exercise 5 of 8

Seated Overhead Dumbbell Extension

Equipment
Sets
3
Reps
8
Rest
--
Doesn'’t include warm-up sets.
Exercise 7 of 8

45-Degree Lying Triceps Extension

Equipment
Sets
3
Reps
8
Rest
--
Exercise 8 of 8

Machine Dip

Equipment
Sets
3
Reps
10
Rest
--
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