Part Five: Triceps.

By: Richard Choueiri

Is your New Year's resolution aimed towards gaining mass? Are you tired of being skinny? Are you stuck at a plateau? If you've answered yes to any of those questions, read on to learn about the most effective method to pack on lean body mass, in an easy to understand, step by step format.

Everything from anatomy, exercises, sets, reps, and workout plans is included, along with advice on nutrition and supplementation towards the end of this 12 part series, which will ensure you reach your goals faster than ever before!

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Today's focus is on the tricep muscles, which consist of a long head, lateral head, and medial head.

Triceps Anatomy

Let's first look at the anatomy of the triceps, so you know exactly which muscles you will be training.

Triceps Long Head:

The triceps long head originates from the inferior edge of the glenoid cavity of the scapula and inserts on the olecranon process of the ulna. Its main function is to extend the humerus.

Triceps Lateral Head:

The triceps lateral head originates from the posterior humerus and inserts on the olecranon process of the ulna. Its main function is to extend the elbow.

Triceps Medial Head:

The triceps medial head originates from the posterior humerus and inserts on the olecranon process of the ulna. Its main function is to extend the elbow.

Mass Building Exercises

Now that you know the anatomy of the triceps, it's time for you to learn about their mass building exercises.

Triceps Rope Pushdown
The triceps rope pulldown is an isolation movement used to build the tricep muscles, especially the lateral head.

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Triceps Rope Pushdown.

Triceps Bar Pushdown
The triceps bar pushdown is an isolation movement used to build the tricep muscles.

Click Image To Enlarge.
Triceps Bar Pushdown.

Seated EZ-Bar Triceps Extension
The seated EZ-bar triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.

Click Image To Enlarge.
Seated EZ-Bar Triceps Extension.

Seated Dumbbell Triceps Extension
The seated dumbbell triceps extension is an isolation movement used to build mass and quality in the triceps, especially the long head.

Click Image To Enlarge.
Seated Dumbbell Triceps Extension.

Lying EZ-Bar Triceps Extension
The lying EZ-bar triceps extension is an isolation movement used to build mass in the triceps.

Click Image To Enlarge.
Lying EZ-Bar Triceps Extension.

Mass Building Sets and Rep Ranges

Next up for you to learn is the amount of sets and rep ranges that will allow you to build maximal muscle mass in the triceps.

Isolation Exercises

All isolation exercises in the workout plan require 4 sets. The first set consists of 15 reps with light weights, for warm-up purposes. The following three sets consist of 10, 8, and 6 reps with heavy weights for mass building purposes. There is an exception to this for some exercises for safety reasons. Those exercises consist of 12, 10, and 8 reps with medium to heavy weights for mass building and safety purposes.

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Mass Building Workout Plan

Finally, the moment you've been waiting for! The mass building workout plan consists of 4 weeks of differing workouts, with only one triceps workout each week. After the fourth week is completed, the workout cycle needs to be repeated.

Week 1
• Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying EZ-Bar Triceps Extension - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Triceps Mass Building Workout Plan - Week 1.

Week 2
• Triceps Bar Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying EZ-Bar Triceps Extension - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Triceps Mass Building Workout Plan - Week 2.

Week 3
• Triceps Rope Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated Dumbbell Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying EZ-Bar Triceps Extension - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Triceps Mass Building Workout Plan - Week 3.

Week 4
• Triceps Bar Pushdown - 4 sets of 15, 12, 10, 8 reps
• Seated EZ-Bar Triceps Extension - 4 sets of 15, 12, 10, 8 reps
• Lying EZ-Bar Triceps Extension - 4 sets of 15, 10, 8, 6 reps

Click Here For A Printable Log Of Triceps Mass Building Workout Plan - Week 4.

Conclusion

Make this New Year's resolution one to remember! Train hard, stay consistent, and be prepared to look your best! Check back soon for part 6 of this series.

The Best Triceps Of The Forum

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References:

http://www.bodybuilding.com/fun/anatomy.htm
Illustrated Essentials of Musculoskeletal Anatomy by Kay W. Sieg, Sandra P. Adams

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