Tricep workouts

[immebz]

Ok, my back was dead from yesterday and i did chest before that, so i just wanted to hit tris.

1) I know its not very productive to devote a whole day just to a part on your arm, but how else can i change my routine? I am just starting it out like this so idk if it works yet or not.

Sun - Legs
Mon - Shoulders
Tues -Chest
Wed - Back
Thur - Tris
Fri - Bis
Sat - Off

Heres what i did for tris today

warm up: close grip bench 135x12, 135x12
Tri extension w/ rope: 120x15, 130x12, 140x10, 150x10
Dips w/ weights: 70lbx12, 80lbx10
French curls: 65x12, 70x10, 80x7
DB skullcrushers: 30lbs each arm x 7

Not sure what the best exercises are for triceps, but i figured the rope extension (pulling outward at the extension movement of the exercise) and the weighted dips were good exercises.

Thanks guys im about to start the OMega project but want to get the best base for it as i can

 

[cmarcell]

The best exercises for skinny arms are CGBP and Dips.

The best exercises for shaping that tricep (IMO) are skullcrushers and rope pushdowns.

The best exercise for getting that other half of the horseshoe is some overhead extensions.

But you have the wrong idea with your whole setup. What are you stats? How long have you been working out? How much do you weigh? How tall are you?

If you're just starting out, as in starting out working out, go to a 3x5 or 5x5 routine.
If you don't like that, try something like push/pull where you work the muscles twice a week.

If you're just starting out this routine, scratch it. Don't work out 6 days a week. Put bi's with either chest or back (I prefer back). Put tri's with chest or shoulders, or back. You might be dead after a back workout. But for biceps you don't really need to be 100%. You just need to work them hard with whatever you have. A lot of the back exercises help your biceps grow for example.

Even if you do triceps with chest for example, 12 sets is too much. 3 exercises tops, 9 sets tops.

 

[goku_kakarot77]

lower the reps, close grip bench, skull crushes, single handed dumbell extensions, all done 6-7 reps and u will have some good triceps, make sure u do deads and bench and squats too

 

[immebz]

Thanks. Im 18, 5'9" 181 lbs, been training consistently for about 9 months, but worked out al year round in highschool for football. Heres some pics of my tris, i basically want the back part of my triceps to get BIG. Already got the front part it seems like to me anyway.

http://i14.photobucket.com/albums/a316/hehateme00000/20080716_0089.jpg
http://i14.photobucket.com/albums/a316/hehateme00000/20080716_0087.jpg

Changed the routine:
Sun - Legs
Mon - Shoulders
Tues - Chest/Tris
Wed - Back/Bis
Thur - Abs/Calves
Fri - OFF
Sat - OFF

And i will do 3 sets each of CGBP, weighted dips, and overhead extensions.

 

[SouthernLord]

Your tris are only gonna grow in proportion with the rest of your body. You are young and just starting out, so now would be a good time to really focus on the meat and potato lifts. Squat, bench, deadlift, row, dip, overhead press, etc etc. Your currnet routine looks like a typical obsesive compulsive BS bodybuilding routine. I would do the 5x5 and focus on the core lifts before worrying about tricep size. Tell me what will place more stress and stimulus on you tris? A 300 pound bench or 100 pound rope pressdown?

 

[enacer420nj]

Never workout your chest and shoulders back to back....For tricep size I do 3-4 heavy sets of 8-10 reps alternating each week between flat and decline skull crushers...then 3 heavy sets in the seated position tricep extensions paying close attention to elbows and going "deep"...Your young bro you look good for 18, very lean...learn as much about diet as you car and stay away from steroids your in your prime right..you dont take anything right?

 

[enigma4dub]

Your tris are only gonna grow in proportion with the rest of your body. You are young and just starting out, so now would be a good time to really focus on the meat and potato lifts. Squat, bench, deadlift, row, dip, overhead press, etc etc. Your currnet routine looks like a typical obsesive compulsive BS bodybuilding routine. I would do the 5x5 and focus on the core lifts before worrying about tricep size. Tell me what will place more stress and stimulus on you tris? A 300 pound bench or 100 pound rope pressdown?

listen to the man, good stuff here!

 

[immebz]

I just took a bottle of cyclotren with POST CYCLE and Sustain Alpha. I eat a lot tho but i can eat more. I want to try the 5x5 for mass, then maybe after Omegas project ill be able to take my knowledge and experience and make a good routine. Will stick to deads, squats, rows, bench and dips though as my main lifts. If those get stronger, my other lifts HAVE to get stronger. Thanks again for stressing the point that heavy weight is better, i see way too many guys doing 200+reps and no wonder theyre only 170 lbs.....

 

[enigma4dub]

don't forget to eat... a lot

 

[immebz]

don't forget to eat... a lot

will do, thx for all the help.

 

[SouthernLord]

I just took a bottle of cyclotren with POST CYCLE and Sustain Alpha. I eat a lot tho but i can eat more. I want to try the 5x5 for mass, then maybe after Omegas project ill be able to take my knowledge and experience and make a good routine. Will stick to deads, squats, rows, bench and dips though as my main lifts. If those get stronger, my other lifts HAVE to get stronger. Thanks again for stressing the point that heavy weight is better, i see way too many guys doing 200+reps and no wonder theyre only 170 lbs.....

That is awesome bro. At your age you can really do amazing things with the right training and diet. I wish I had some one around to mentor me and set me straight on proper training at your age. You will never go wrong with the heavy basics.

Here is some great advice that I never see anyone doing. Keep a logbook and record all your weight and reps. Make a determined effort to progress in weight or reps each time you repeat an exercise in you routine. When an exercise gets stale rotate it out with a similar exercise and continue to pound away. Keep this constant progression and eat like a freak and I promise you in two or three years you will be one of the biggest and strongest dudes in your gym.

 

[immebz]

That is awesome bro. At your age you can really do amazing things with the right training and diet. I wish I had some one around to mentor me and set me straight on proper training at your age. You will never go wrong with the heavy basics.

Here is some great advice that I never see anyone doing. Keep a logbook and record all your weight and reps. Make a determined effort to progress in weight or reps each time you repeat an exercise in you routine. When an exercise gets stale rotate it out with a similar exercise and continue to pound away. Keep this constant progression and eat like a freak and I promise you in two or three years you will be one of the biggest and strongest dudes in your gym.

I do bro, i have been keeping track for the last 4-6 weeks i started doing it when i started the cyclotren and it HAS helped. When you say go higher in weights, do you mean that set or the next time i work out? like the following week? Im pretty sure you would tell me both though....I try and up the weight each week, but also during my lift. 10, 8, 6, 4, 2 reps pretty much

 

[enacer420nj]

I do bro, i have been keeping track for the last 4-6 weeks i started doing it when i started the cyclotren and it HAS helped. When you say go higher in weights, do you mean that set or the next time i work out? like the following week? Im pretty sure you would tell me both though....I try and up the weight each week, but also during my lift. 10, 8, 6, 4, 2 reps pretty much

depending on the exercise you might be overtraining...if your trying to gain size i would focus on heavy weight, 6-8 reps 3-4 sets

 

[immebz]

cool, i wont go over 8-10 anymore. Ill let you know hot it goes