Triceps workouts for Size

Dear all,

Since i am a hard gainer, I've been researching on workouts which puts on more size to your body parts and at the same time with quality muscle.

From my experiment. i have found that the following triceps workout routine suits well for me to put on size to my overall triceps muscle.

Workout 1:

Close Grip Bench Presses:

I'll start my triceps routine with close grip bench press workout.

Targeted Muscle: Triceps Long, Medial, and lateral.
Equipment Used: Smith machine
Sets: 1 Warm up set followed by three working sets.
Spotter: must.

Workout 2:

Triceps Pull Down:

The second workout is triceps pull down with bent rod or with rope. I usually prefers rods. This wokout can be performed in two ways. One, with elbows pointed out and second with elbows parallel to your body.

The former works well on your outer head i.e long head of your triceps muscle while the latter works well on your long head and lateral head of your triceps as well.

Targeted Muscle: Long Head, Lateral Head.
Equipment used: Hammer Strength rope extension machine.
Sets : 1 warm up sets and 3 working set.
Spotter: Not necessary.

Workout 3:

Lying E-Z bar curls:

The last workout well be lying E-Z bar curls or commonly called as "Skull Crushers". This is the second best finisher workout for your triceps. Always dumbbells kickbacks takes the first place.

Targeted Muscle: Three Heads.
Equipment used: Bench with E-z Bar.
Sets 1 warm up sets with 3 heavy sets.
Spotter: Needed for last set.

p.s: Last set i always go for low reps with heavy weights.

Give a try to the above workout routine and see the difference. Give enough rest to your body. Diet properly and see the results.

All the Best

Regards
Citizen, India.