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

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:

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Exercises

Triceps Rope Pushdown

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Triceps Rope Pushdown.

One Arm Triceps Extension

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One Arm Triceps Extension.
Video Guide: Windows Media - MPEG - Video iPod

Skullcrusher

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Skullcrusher.

Dumbbell Kickback

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SDumbbell Kickback.

My Routine:

• 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!

The Best Triceps Of The Forum

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