As Soap says in Lock, Stock and Two Smoking Barrels: "Guns for show. Triceps for a pro." Admittedly we've changed that slightly, but he was onto something. Three, you see, is greater than two, which is why your triceps have more potential for growth than your biceps.
If you want a pair of 'big f**k-off shiny ones', as dear Soap did, Gus Vas Tostes knows just how to apply the polish. The MH Elite coach, owner of the finest moustache in fitness and head of training at WIT, has a four-movement hit-out that you can tack onto the end of your own sessions. Or, in a pinch, it can serve as a sleeve-stretching workout in and of itself.
Before you get to work, check out the fantastic work WIT in association with Grenade are doing to support Movember. Then watch Gus take you through each movement and then follow his lead to start unlocking bigger, stronger arms as soon you possible.
1) Rings/Bar Dips 15 reps x 4 set
Scale these by adding an elastic band to the ring or bar and focus on getting through the full range of the movement, rather than half-repping it.
2) Tricep Extension 10 reps x 4 sets
You can make this one easier, or hack the move at home, by attaching a PVC pipe to a resistance bang hung overhead.
3) Lying Triceps Extension 10 reps x 4 sets
Scale to a single dumbbell if this is too full-on, holding the weight with both hands under the top head of the dumbbell.
4) Overhead Triceps Extension 12 reps x 4 sets
Again, you can do this at home with a resistance band. Double it over or hold it closer to the anchor point to to really feel the burn.
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