You want big guns? In order to get some size, you need to do more than just biceps. Aaron Marino of alpha m. knows that you love the fun & sexy *mirror* muscles (aka biceps) but the triceps make up 2/3 of your arm's muscle mass.
Alpha demonstrates a crazy tricep superset that takes about 15 minutes if focused. Perform four sets of each superset, only resting 30 seconds between sets. Lighten weight as the workout proceeds in order to get 10 - 15 reps. Remember: it's not how much you lift but how much you look like you lift!
- Tricep push-downs: using rope and high pulley, push down and pause for 2 seconds (90 degrees) for 12 reps
- Overhead Tricep Extensions: have a really good stance for 12 - 15 reps
Rest for about a minute. Switch rope for straight bar.
- Tricep reverse grip push-downs: press down and out in front of you with a pause at the bottom for 10 -12 reps
- Tricep overhand grip push-downs: increase the weight (heaviest weight you've lifted all day) and get through 12 - 15 reps