looking for bigger arms?

First of all let me get this this straight, I'm just an ordinary guy like you all.

( well .. atleast some of you might be thinking I must be a fitness freak like the jay cutler's or the flex wheeler's to talk about these trash stuff .. lol ).
Though I'm really fond of body building and have been working out for the past 3 years , I seldom hit gyms regularly :/
That sure does explains why i'm still stuck in the rookie level .. sigh !


N.B. : Guys, No matter how tired you are, make 2 or 3 days a week mandatory in the gym. You need to start with a commitment, or else you're gonna end up just like me .. LOL

Now moving onto the anatomical stuff,

The arm muscles are said to consist of two groups: the biceps and the triceps ( we'll speak about the deltoid part later). Since triceps contribute the 2/3rd of an arm, focussing hard on tricep would help definitely help you on achieving those big muscular arms.


Tricep workouts : well these are my usual Tricep routine..


1. Weighted Dips -



Get two benches that are placed five feet apart. Place both hands (palms down) on one bench, and both of your feet on the other.

Slowly lower your body until your arms reach a 90-degree angle, then go back to the starting position, and repeat. To work out your triceps even further, try laying extra weight plates flat on each leg.

2. Skull Crushers –

Lie down on a flat bench. Use an ez curl bar with an appropriate weight on them, you can either have another person hand

you the bar, or reach overhead and grasp the bar yourself.

You will want to place your hands about one foot apart, while keeping your elbows in. Slowly stretch your arms outward, and then bring them over your skull slowly.

3. Sitting Dumbbell triceps extensions –

Using a good amount of weight, grab a hold of the dumbbell, holding it with both of your hands, behind your head. Extend your arms to straight up in the air, and return to behind your head again.

4. Triceps Kickbacks –

Bend forward from your waist , do take care to keep your back straight.

grab the dumbbell, and hold it at a 90-degree angle. While your arm is kept locked by your side, using just your triceps, let your arms kick the weight back.

Use a light weight, and do sets of either ten or twelve reps.

5. Rope Pull-downs – .

Grabbing the rope with a hand on either side, pull it down completely, making a ‘V’. It is important to keep your arms locked at your sides, and your back kept straight.

You will see pretty fast results by adding these triceps exercises to your workout regime.

that's all for now folks..