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Building sleeve busting arms requires more than just doing bicep curls.  For rapid growth to your arms, you need to spend less time on your biceps, and devote more time on your triceps.

Triceps are one muscle group that often takes a back seat when gym goers go in to train arms.

Your triceps make up two thirds of your arms so it makes sense to train them just as hard as biceps in order to build pistol size arms.

If you know how to apply the right amount of tension, you can completely DOUBLE your muscle gains, remodel ANY “weak” body-part, bust through any plateau, all while revealing your abs at the same time.

The other benefit to building bigger and stronger triceps is that they will help you perform better when doing pressing movements such as benching, pushups, etc.

The following workout is performed using giant sets.  Meaning, move from one exercise to the next without rest.

Once you complete the first round, rest for 60 seconds and repeat for additional 2 more totaling 3 rounds.

tricep workout

Big Move # 1  Dumbbell Kickbacks



RestMove on to the next exercise

Instructions:  Place the your knee on one side of a flat bench and with your right arm hold the dumbbell close to your body and kick back holding the weight for a 2 second isometric pause and squeeze as hard as you can at the top of the movement.  Lower the weight with a 3 second eccentric movement and repeat for a total of 12 reps.triceps

Big Move # 2  Incline Bench Dumbbell Triceps Extension



RestMove on to the next exercise

Instructions:  Lay on an incline bench and grab a pair of light dumbbells (same weight you used in the previous exercise).  As you move to the concentric (top) portion of the movement, contract as hard as you can with a 1 second isometric squeeze.  Then lower the weight using a 3 second eccentric (or lowering of the weight) and pause for 2 seconds at the bottom.  You’ll notice a pulling sensation at the bottom of the movement when done right.


Big Move # 3  Flat Bench Dumbbell Triceps Extension



RestRest for 60 seconds and repeat for additional 2 more rounds.

Instructions:  Lay on a flat bench and using the same dumbbells (or slightly heavier) Extend your arms keeping your elbows facing the mirror the whole time and squeeze at the top applying a 2 second isometric pause.  After your 12th rep, rest for 60 seconds and return to the first exercise for an additional 2 more rounds.  triceps

If you really liked this workout and want to grow an inch or more to your arms and shoulders in 30 days using all 3 mechanism to muscle growth, enroll in my “Add Inches To Your Arms and Shoulders In 30 Days” course on Udemy.

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Who is Tim Ernst

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