Thickening up..

[xar]

hi,
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!

 

[lifted]

close grips' or dips...

 

[bigpetefox]

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..

Triceps:
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..

 

[xar]

thank you