Part 1 | Part 2

In my previous article, we discussed bulging biceps. There is nothing cooler, however, than having a triceps that looks like a horse shoe. This shape is possible because the triceps is made up of three heads. The triceps brachii consists of:

  • The Long Head
  • The Lateral Head
  • The Medial Head

Because of this, it is important to make sure you are hitting all three heads in your triceps during your workouts. What follows is my outline of a workout that will hit all of the heads.



My Routine
1
Triceps Pushdown - Rope Attachment
2 sets, 4-6 reps
+ 4 more exercises

BodyFit Plus

$3.99/month
  • 2,500+ expert-created single workouts
  • 3,500+ how-to exercise videos
  • Detailed workout instruction
  • Step-by-step workout tips
  • Training at gym or at home

What comes with BodyFit Plus?

  • Instructional Videos
  • Don't risk doing a workout improperly! Avoid injury and keep your form in check with in-depth instructional videos.

  • How-to Images
  • View our enormous library of workout photos and see exactly how each exercise should be done before you give it a shot.

  • Step-by-Step Instructions
  • Quickly read through our step-by-step directions to ensure you're doing each workout correctly the first time, every time.

I have gotten the best results using the 4-6 rep range. Try this routine and pretty soon people will ask if they can borrow your arm to play a game of horse shoes!

Part 1 | Part 2

About the Author

Derek Charlebois

Derek Charlebois

I started lifting after I watched Rocky 4. That movie really motivated me. I saw Rocky working out and striving to overcome obstacles...

View all articles by this author