TeenBodybuilding.com - Derek Charlebois

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Did you know?
The triceps has three heads, the biceps has two heads!

There is nothing cooler than having a triceps that looks like a horse shoe. This shape is possible because the triceps is made of three heads.

By: Derek Charlebois

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

TRICEPS ANATOMY
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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.

Triceps:

Insane Tricep Training. - By AnimalPak

Banging Triceps For A Bigger Bench! - By Curtis Schultz

Training the Triceps. - By Big J

Other Triceps Articles...

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Exercises
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dot Triceps Rope Pushdown dot

Click Image To Enlarge.
Triceps Rope Pushdown.

Video Guides: Windows Media - MPEG - Video iPod

dot One Arm Triceps Extension dot

Click Image To Enlarge.
One Arm Triceps Extension.
Video Guide: Windows Media - MPEG - Video iPod

dot Skullcrusher dot

Click Image To Enlarge.
Skullcrusher.

Video Guides: Windows Media - MPEG - Video iPod

dot Dumbbell Kickback dot

Click Image To Enlarge.
SDumbbell Kickback.

Video Guides: Windows Media - MPEG - Video iPod

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My Routine:
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Triceps Rope Pushdown: 2 x 4-6
One Arm Triceps Extension: 2 x 4-6 (each arm)
Skullcrushers: 2 x 4-6
Dumbbell Kickbacks: 2 x 4-6 (each arm)

Click Here For A Printable Log Of Derek Charlebois Triceps Workout.

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!

RELATED VIDEO

LiftRite Video Series:
Episode #12: Triceps Training!