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Big Arms in 3 Moves

Tack this triceps training plan on to your workout routine to strengthen your arms fast.

Triceps make up most of your arm mass, so if you’ve been prioritizing biceps exercises, you need to switch it up. This routine can be done at the end of any upper-body workout, and it attacks the triceps on every front. You’ll start with a heavy lift to recruit the most muscle fibers, then pump up the volume to exhaust the muscles thoroughly.

1. Close-grip Bench Press

Sets: 4
Reps: 8, 8, 8, AMRAP
Rest: 60 sec.

Hold the bar so your index fingers are on the inside edge of the knurling (the rough part of the bar). Lower it to your chest, keeping your elbows tucked close to your sides. Press back up. On your last set, use half the weight and perform as many reps as possible (AMRAP).

2. Decline Triceps Extension

Sets:
Reps: AMRAP 
Rest: 15 sec.

Lie on a decline bench with a dumbbell in each hand. Hold the weights over your chest, palms facing. Bend your elbows and lower the weights to the sides of your head. Choose a weight you can do 12 reps with on the first set, and use it for every set.

3. Band Pushdown

Sets: As many as needed
Reps: 100 total
Rest: As needed

Attach an exercise band (we like the EFS Pro Light bands from elitefts.com) to an overhead object and grab each side of the loop with your hands. Keeping your elbows tight against your sides, extend your arms downward. You can also perform a pushdown on a cable machine if you like.

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