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
2
Standing One-Arm Dumbbell Triceps Extension
2 sets, 4-6 reps (per arm)
3
Lying Triceps Press
2 sets, 4-6 reps
4
Standing One-Arm Dumbbell Triceps Extension
2 sets, 4-6 reps (per arm)

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...

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