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Training

No Horsing Around

Hammering your triceps muscle into a well-developed, upside-down “horseshoe” shape is easy. Well, as easy as dedicating yourself to a heavy, challenging arm workout one to two times a week for the coming months. But hey, if it were a breeze to build triceps, how would we separate the true bodybuilding thoroughbreds from the also-rans?

The workout is quick out of the gate with the lying extension, a powerful exercise that engages all three heads of your triceps muscle. You’ll begin with a lighter 15-rep warm-up set — add a second and third if you feel you need to — and then you’ll jump to the heaviest weight you can handle for eight reps. From there, you’ll pyramid down the weight set to set while increasing the reps. Next are two-hand overhead extensions, followed on the homestretch by either the rope pushdown or dumbbell kickback (your choice). You cross the finish line with bench dips until failure, thus completing your own version of the trifecta, one in which victory is measured in all-new inches of upper-arm mass.

1

None

Exercise: Lying EZ-Bar Triceps Extension

Sets: 4

Reps: 15, 8, 10, 12

2

None

Exercise: Seated Two-Hand Overhead Extension

Sets: 3

Reps: 8, 10, 12

3

None

Exercise: Rope Cable Pushdown

Sets: 3

Reps: 8, 10, 12


– OR –

4

None

Exercise: Dumbbell Kickback

Sets: 3

Reps: 8, 10, 12

5

None

Exercise: Bench Dip

Sets: 2

Reps: To failure