Okay, you now need to balance those budding biceps with a nice set of tri’s to complete the look. For most people, they forget that the back of their arm is just as important as the front. How many times have you run across someone mirror posing their biceps but not the triceps? (Probably more than you care to remember.) It’s important to also remember that the tricep makes up 3/5 of your upper arm mass, so training it with more intensity should be a goal of every arm day. For most, their triceps are a weak point and for that, does not allow them to get that balanced look.

Ante' up! It’s time to get a cramp on in those guns!

Standing press-downs w/curl bar- 1 warm up set, 3 sets of 12-15, increase the weights

Seated one arm dumbbell extensions- 3 sets of 6-8, increasing weight

Bench dips- 3 sets of 10-12

Supersetted (means to do another exercise right after with no break) with Dumb bell kick-backs- 3 sets of 10-12

Remember to run the bench dips and the kick-backs together for one set then follow them up with your remaining sets like previous.

Now, anyone who says their tri’s won’t grow for nothing, is either using paper weights, or using incorrect form or both.