Thickening up..

  1. Thickening up..

    i was wondering if anyone could give me some advice on building up the tricep muscle and
    across the back / shoulders.
    Im after BIG gains in the tricep region and just like to get abit thicker across the shoulders.
    Which exercise's would really work those muscle's that will make big change's.
    Thanks for the help!

  2. close grips' or dips...

  3. Jergo is right, close-grip bench and dips will do it..

    Try this out: train triceps and rear delts on a separate day, use these movements as heavy as you can handle..

    warmup- Dips, 2 sets @ 15 reps

    Work sets
    Dips, 3 sets weighted @ 15-12-10 reps

    Close-grip bench w/ ez curl bar, 3 sets @ 10-8-6 reps

    Seated French press w/ ez curl, 3 sets @ 10-8-6 reps

    Cable pressdowns w/ straight bar, 3 sets @ 10-8-6 reps

    Rear Delts:
    Bent lateral raises, 4 sets @ 15-12-10-8 reps

    Rear delt machine (usually reverse pecdeck), 4 sets @ 15-12-10-8 reps

    Supported bent lateral raises (facing an incline bench at a near low angle), 4 sets @ 15-12-10-8 reps

    Flat lateral raises (face down on a flat bench), 4 sets @ 15-12-10-8 reps

    Set a day aside every other week for this routine. Go up 5lbs each set for rear delts, if you like pain, go 5lbs each set for tri's as well..

  4. thank you

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