If you are looking to pack the size of your triceps and maximize the development of your arms, building your long triceps head is an important step in the process.
This is because the triceps constitute 2/3 of the total arm mass, and the long head is the largest of the three individual heads it contains.
This is a good place to start, especially with a smaller muscle group such as the triceps. While not increasing your frequency of triceps training for more than 6-8 weeks, training your triceps twice a week can provide a pleasant stimulus for further growth. This muscle group recovers quite quickly, so 2-3 days between workouts is all you need.
This is because the triceps constitute 2/3 of the total arm mass, and the long head is the largest of the three individual heads it contains.
This is a good place to start, especially with a smaller muscle group such as the triceps. While not increasing your frequency of triceps training for more than 6-8 weeks, training your triceps twice a week can provide a pleasant stimulus for further growth. This muscle group recovers quite quickly, so 2-3 days between workouts is all you need.
#1 One-Arm Overhead Cable Extensions
4 sets /reps 8-10-12-15
#2 Overhead Rope Extensions
3 sets /reps 8-10-12
#3 One-Arm Overhead Dumbbell Extensions
4 sets /reps 8-10-12-15
#4 Two-Arm Overhead Dumbbell Extensions
4 sets /reps 8-10-12-15
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