Have you been guilty of crushing curls and skipping triceps? Use these three moves to give your arms everything they need to get stronger and grow. This workout can be added on to your chest or biceps day, but it's also great on its own at a lower volume 2-3 days per week. That's the approach taken in the popular program Six Weeks to Sick Arms by Jim Stoppani.

Triceps Workout for Beginners
Close-grip bench press
3 sets, 12, 10, 8 reps (rest 90 sec. )
Low cable overhead triceps extension
3 sets, 12, 10, 10 reps (rest 90 sec. )
Bench Dip
Add weight if necessary to stay in the rep range.
3 sets, 15, 12, 12 reps (rest 90 sec. )
Tricep Workout Tricep