So you want sleeve-busting arms this summer? Don’t merely focus on bicep curls. The front of the arm is made up of two muscles, the biceps brachi and the brachialis. Contrastly, the triple-headed tricep muscles contribute roughly 2/3 the musculature of the upper arm. So if you want bigger arms, you’ll need to increase your triceps size.

Often, guys wanting bigger arms will focus too much on the biceps, neglecting the triceps and brachialis. What results is an arm that is disproportionately developed, usually having a large rounded bicep, but little actual arm girth. In order to fully accentuate the arms, it’s vital to develop the triceps to add size, and the brachialis to add depth.

The triceps need to be worked at 3 angles in order to fully develop each of the 3 heads. Thus, overhead, parallel and downward motions are essential to your routine. Once all 3 muscles are fully developed the arm will be both big and aesthetically pleasing. Note: in order for the triceps to look their best, also ensure the posterior deltoid is developed.



WEEKS 1-4 (bulking phase)

Weighted Dips – 4 sets of 8
Overhand DB Press – 4 sets of 8
Skull Crusher Extensions – 4 sets of 8
Straight Bar Push-downs – 4 sets of 8
Alternating Curls – 4 sets of 8
Hammer Curls – 4 sets of 8
Concentration Curls – 4 sets of 8

WEEKS 5-8 (cutting phase)

Dips – To Failure
Single Arm Overhead DB Extension – 3 sets of 15/arm
Parallel Arm Cable Triceps Extension – 3 sets of 15
Single Arm Underhand Grip Triceps Extension – 3 sets of 15/arm
W-Bar 7’s Curls (low range, top range, full range) – 3 sets of 21
45 Degree eccentric curls – 3 sets of 15
Alternating Hammer Curls – 3 sets of 15

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