Posts Tagged ‘big tricep training’

Big Arm Workout – Mass Building Workout for Arms

Saturday, October 2nd, 2010

Big Arm Workout

Mass Building Workout for Arms

Here is a muscle building workout for big arms. There are some unique volume combinations we will use for both biceps and triceps.

Exercise 1: Chin-ups, Ladders, 1 Time Through

Perform 8 reps, 8 breaths rest (rest only the time it takes to take 8 slow breaths)

Perform 7 reps, 7 breaths rest

Perform 6 reps, 6 breaths rest

Perform 5 reps, 5 breaths rest

Perform 4 reps, 4 breaths rest

Perform 3 reps, 3 breaths rest

Perform 2 reps, 2 breaths rest

Perform 1 reps, 1 breaths rest

Perform 2 reps, 2 breaths rest

Perform 3 reps, 3 breaths rest

and so on…

then try and work your way back up to 8 reps, see how far you get! This is a max effort attempt. Your goal is to try and start at 8 reps, go down to 1 rep and back up to 8 reps.

*Note: if you can’t perform 8 reps, start with a lower number, try starting at 6 reps for the first set. On the other hand, if you are strong at chin-ups, add additional weight with a dip belt.

HOW TO DO CHIN-UPS VIDEO – CLICK HERE

Exercise 2: Tricep Press Downs, Ladders, 1 Time Through

For the tricep ladders, we will do something a little different. Pick whatever attachment you want; a tricep rope, v-handle or straight handle. Get on the cable stack and use the heaviest weight you can do for 1 rep. If you can do the whole stack no problem and for multiple reps, overload the movement with an elastic band.

Heaviest weight, 1 rep, drop pin to next lighter weight, no rest

Next weight, 2 reps, drop pin to next lighter weight, no rest

Next weight, 3 reps, drop pin to next lighter weight, no rest

Next weight, 4 reps, drop pin to next lighter weight, no rest

Next weight, 5 reps, drop pin to next lighter weight, no rest

Next weight, 6 reps, drop pin to next lighter weight, no rest

Next weight, 7 reps, drop pin to next lighter weight, no rest

Next weight, 8 reps, drop pin to next lighter weight, no rest

now try to work your way back up! After your 8 rep set, ADD 10 lbs and perform 7 reps. Keep going back up (adding 10 lbs each progressive set) toward the 1 rep weight, until you can’t perform the required number of reps with good form.

HOW TO DO TRICEP EXTENSIONS – CLICK HERE