Stubborn triceps

[Jackson19]

The owner of my gym keeps telling me wow you have big biceps but your triceps are small.

He says do dips on the two benches with your feet off the floor ( u know the one). then add weight.

I used to do weighted dips but they don't have that in there they just have a machine which pushes up on your knees. It does not work the same.

What I need is a good routine to blast the hell out of them.

Any ideas?

[gearjunky]

Post this in the training section. but i will add that skull crushers are the best excercice for tricep thickness IMO go post this in training you will get more response :)

[Wolverine]

TRY THE FOLLOWING & LET ME KNOW WHAT YOU THINK.

1) WARM UP W/ 3SETS OF ROPE PRESS DOWNS 10-12 REPS MAKE SURE YOU'RE SQUEAKING OUT 10-12 THAT SHOULD BE FAILURE

2) DO CLOSE GRIP BENCH PRESS 4-6 SETS WITH RANGE OF 6-8 REPS

3) DO OVERHEAD EXTENSIONS w/DUMBELL OR SCOTT BAR PREFERABLY SEATED SQUEEZE OUT 3-4 SETS OF 6-8 REPS

4) DO DIPS ON DIP STATION W/WEIGHT 3-4 SETS TO FAILURE. THE KEY IS NOT LEAN FORWARD BECAUSE THE FURTHER YOU LEAN FORWARD THE MORE YOU ARE GOING TO BRING YOUR LOWER PECS INTO THE EQUATION. THERE WILL BE A LITTLE LEAN BUT TRY TO STAY STRAIGHT AND KEEP THE ELBOWS IN TIGHT AS POSSIBLE. DON'T LET THEM FLAIR OUT.

5) FINAL EXERCISES IS SINGLE ARM REVERSE GRIP PRESSDOWN 3 SETS OF 10-15 REPS. TAKE A SINGLE ARM GRIP FOR CABLE & ATTACH TO HIGH PULLY OF LAT MACHINE ETC. DO EACH ARM INDIVIDUALLY TO FAILURE. THATS IT. GIVE THIS A TRY AND LET ME KNOW WHAT YOU THINK.

[meat12]

sounds good wolverine i would add some cable kickbacks to really get a good burn going

[hitmansb]

My triceps actually grew more when I cut my sets down to 12.

[Jackson19]

thanks guys