By: MuscleSports.net

Total Bodybuilding Size & Strength Plans....Tricep Workouts!

[Anatomy Chart and Workouts]

MUSCLE	ORIGIN	INSERTION	PRIMARY FUNCTION(S)
Lateral Head: Part of your triceps that is most visible when looking at yourself from the front or the side.	Lateral head from posterior humerus.	Olecranon process of Ulna	Extension at elbow
Long Head: The largest portion of the triceps. When viewed from the front it is the large portion of your arm below the biceps.	Long Head from lower edge of glenoid cavity of scapula. ;	Olecranon process of Ulna	Extension at elbow
Medial Head os Short Head: Least visible of all three head, lies underneath the Long Head but peaks out just before the elbow.	Short Head from distal two-thirds of posterior humerus.	Olecranon process of Ulna	Extension at elbow

Tricep Workouts!

Triceps actually make up 2 ⁄ 3 of the upper arm mass. So if you want sleeve busting arm size you will needed a pair of titan triceps. Try our workouts and you will be on your way to a whole new wardrobe.

Exercise/Beginner Routine #1	# of Sets	# of Reps
Close-Grip Bench Presses	3 sets	12-6* reps
Pulley Pushdowns	2 sets	8-12 reps

Exercise/Intermediate Routine #1	# of Sets	# of Reps
Lying Barbell Triceps Extensions	3-4 sets	12-6* reps
Pushdowns	2-3 sets	8-12 reps

Exercise/Advanced Routine #1	# of Sets	# of Reps
Lying Barbell Triceps Extensions	4 sets	12-6* reps
Pushdowns	4 sets	8-12 reps
Dumbell Kickbacks	4 sets	8-12 reps

*Exercises marked with an asterick have weights and reps pyramided, the poundage increased and repetitions decreased with each succeeding set.*

Other workouts ---------

Exercise/ Routine #1	# of Sets	# of Reps
Lying Triceps Extensions	3 sets	10-12 reps
Triceps Pushdowns	4 sets	10-12 reps
Overhead Dumbbell Extensions	4 sets	10-12 reps
Dips Between Benches	3 sets	To Failure

Exercise/ Routine #2	# of Sets	# of Reps
Close-Grip Bench Presses	4 sets	6-10 reps
Triceps Pushdowns	4 sets	8-10 reps
Bent-Over Rope Extensions	4 sets	10-12 reps
One to Two Arm Dumbbell Extensions	2-3 sets	10-12 reps

Exercise/ Routine #3	# of Sets	# of Reps
Lying Triceps Extensions	3-4 sets	6-15 reps
Triceps Pushdowns	3-4 sets	6-15 reps
Reverse One-Arm Cable Pushdowns	3-4 sets	6-15 reps

Exercise/ Routine #4	# of Sets	# of Reps
Dumbbell Seated Triceps Extensions	4 sets	8-12 reps
Decline Barbell Triceps Extensions	3 sets	8-12 reps
Pulley Pushdowns	2-3 sets	8-12 reps

Exercise/ Routine #5	# of Sets	# of Reps
Seated Barbell Triceps Extensions	6 sets	10-15 reps
Pulley Pushdowns	6 sets	10-15 reps
Dumbbell Kickbacks	4 sets	10-15 reps

Exercise/ Routine #6	# of Sets	# of Reps
Lying Triceps Extensions	4-6 sets	6 reps
High Pulley, Long Cable Triceps Extensions	4-6 sets	6 reps
Dips	4-6 sets	MAX reps