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 Titanic Tricep Builder Workout

Steve's Titanic Tricep Builder Workout

Average: 4.2 (26 votes)
4.2 5 26
Most of us want big arms, but we put too much focus on training our biceps. Triceps are twice as large as your biceps. Get big arms now by carving out titanic triceps!

Workout Summary

Main Goal:
Build Muscle
Workout Type:
Single Muscle Group
Training Level:
Beginner
Days Per Week:
1
Equipment Required:
Barbell, Bodyweight, Dumbbells, EZ Bar
Target Gender:
Male & Female
Author:
Recommended supplements for this workout:
  1. Whey Protein
  2. Pre-Workout
  3. Casein Protein

Workout Description

You want big arms! I don't care who you are, or where you come from. I don't care if you're a natural bodybuilder, beach bum, or basketball star - I know for a fact that you want arms that are eye-popping. My titanic triceps workout will help you carve out big arms as quickly as possible.

I want you to understand something first. Most lifters seeking big guns make a serious mistake. They focus on training biceps. They do set after set after set of curls, thinking that this is the true path to massive arms. They are wrong! Here's why...the triceps muscle accounts for 2/3rds of your arm's size. Stated another way, your triceps are TWICE as big as your biceps.

If you want big arms, hammer your triceps!

My triceps are one of my best body parts. More then that, my arms are one of my best bodyparts. For a natural lifter, I have some of the biggest arms you will see on a small bone structure. My arms are 19+ inches when I'm carrying a little extra fat and training for powerlifting, and around 17.5 inches when I'm much leaner.

So here's my point...my arms are huge because my triceps are huge. I have very poor biceps. My biceps have no peak, and are from from massive. But when I walk into the room, my triceps are so large that no one notices my biceps. But enough about me. Let's get on to the basics of this triceps workout.

Big Arms

The triceps muscle accounts for 2/3rds of your arm's size. Stated another way, your triceps are TWICE as big as your biceps. If you want big arms, hammer your triceps!

Titanic Triceps - The Basics

To build titanic triceps, you must:

  1. Press! To build massive triceps, you must be using staple pressing movements on a weekly basis. These movements include the barbell bench press, seated overhead press (or one of many overhead pressing variations), close grip bench press, incline bench press, dumbbell bench press, and more. At minimum you need to be performing the barbell bench press, close grip bench press and some form of overhead press.
  2. Progress! To build monster triceps, you must (MUST!) try for more reps on every set. There are never any exceptions to this rule. You are not allowed off days, and you're not allowed to use a half-hearted effort because you're tired, stressed or hungry.
  3. More Weight! I will be providing you with rep ranges and rep goals for each exercise. When you hit those goals, add weight to the bar. No exceptions. The fastest way to big triceps is to perform the heaviest possible weight with the most reps.
  4. No Wimpy Exercises! Triceps workouts are often abused. So many young trainees fall into the same trap. They read Pro Bodybuilder X's tricep blasting workout in a magazine, and believe that they need to hit their triceps with every fancy and unique exercise under the sun. Wrong! You are not on steroids, and most likely you do not have good genetics. So stop doing wimpy exercises and stick to the basics. What is a wimpy tricep exercise? Anything that requires you to use light weight...dumbbell kickbacks, one arm cable extensions, etc. It's not that these exercises are bad, it's just that there are better growth-inducing exercises to spend your time on.

What follows is my titanic tricep builder workout. It is split up into 3 body parts: triceps, chest and shoulders. For each body part, I list "must have" exercises, and good secondary exercises. Which bodybuilding full body or split routine you use is up to you. The important thing is to fit the given exercises into that program.

For each exercise, I list sets and reps. After that set and rep total, you will find a number in brackets as such:

  • Close Grip Bench Press - 3 sets x 5-10 reps. (25)

The bracketed number is your target. When you hit this target - or can perform a total of 25 reps for all 3 sets - add weight next time you hit the gym. So if your 3 sets of close grip bench presses look like this...

  • Set 1 - 135 pounds x 10 reps
  • Set 2 - 135 pounds x 8 reps
  • Set 3 - 135 pounds x 8 reps

...you have performed 26 total reps. Because you have hit your target of 25 or more reps, add weight to the bar the next time you perform this exercise. If you can do more then 10 reps per set, have at it! If on one set, you do fewer then 5 reps, no big deal! A rep range isn't anything to fret over. A rep range is a guideline.

Lastly, there is no need to train to failure. Do as many reps as you can, and stop 1 rep shy of failure when possible. Knowing when you are close to failure is an art form. It may take some time for you to understand when you're close to failure for any given exercise.

Titanic Triceps - The Workout

Note: Seated barbell press behind the neck can be substituted with another standing/seated barbell pressing movement as the "must have" exercise on shoulder day.

Shoulders
"Must Have" Shoulders Exercises
Exercise Sets Reps Target
Seated Barbell Press Behind Neck 3 5-10 (25)
Secondary shoulders Exercises
Military Press 3 5-10 (25)
Seated Arnold Press 3 5-10 (25)
Seated Dumbbell Press 3 5-10 (25)
Standing Dumbbell Press 3 5-10 (25)
Chest
"Must Have" Chest Exercises
Exercise Sets Reps Target
Barbell Bench Press 3 5-10 (25)
Secondary Chest Exercises
Chest Dip (Weighted, if possible) 3 5-10 (25)
Incline Bench Press 3 5-10 (25)
Floor Bench Press 3 5-10 (25)
Dumbbell Bench Press 3 5-10 (25)
Incline Dumbbell Bench Press 3 5-10 (25)
Triceps
"Must Have" Triceps Exercises
Exercise Sets Reps Target
Close Grip Bench Press 3 5-10 (25)
Secondary Triceps Exercises
Tricep Dips (Weighted, if possible) 3 5-10 (25)
EZ Bar Skullcrusher 3 5-10 (25)
French Press 3 5-10 (25)
Two Arm Seated Dumbbell Extension 3 5-10 (25)

 

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    Average: 4.2 (26 votes)
  • About The Author
    Steve is a powerlifter who has also spent 20 years training in bodybuilding. He is a national level competitor training for an all-time over 50 raw world record.
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Comments (119)

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giovanni
Posted Tue, 05/18/2010 - 16:28

How many exercises from each chest/tricep/shoulder should be used? Im sure the MUSTS are always there but how many secondary exercises can be added to this full compound workout?

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Steve
Posted Tue, 05/18/2010 - 16:43

It depends on your split. Usually each week I try at minimum to get 2 big chest movements in, one shoulder and one tricep.

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giovanni
Posted Tue, 05/18/2010 - 21:58

I do monday:chest/tricep/shoulder,wensday:Back/biceps/traps, friday:quads/hams/calves, rest on sunday and on the 3 days between i play sports with my friends like basketball or football and follow it with abs(3 sets of lower dominant/upper dominant/sides dominant/and weighted plank). How many exercises should i do for each on chest/tri/shoulders?

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Steve
Posted Wed, 05/19/2010 - 08:27

Since you do chest, shoulders and triceps on one day, I would aim for 2 movements from the list for chest, one for shoulders and one for triceps.

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giovanni
Posted Wed, 05/19/2010 - 15:21

Thanks.

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cmose
Posted Mon, 10/04/2010 - 20:46

what about working bi's and Tri's on the same day>? ive heard that you can do Arms-Mon, Chest back=Tues, shoulders Legs-weds..rest,,then repeat, have you tried this?

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Steve
Posted Thu, 10/07/2010 - 09:38

You can work arms the same day, but you will need at least a couple days of rest after before you work back, chest or shoulders.

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tyler griffey
Posted Fri, 01/20/2012 - 10:20

i do that workout and it does pretty good

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grigoris
Posted Wed, 08/31/2011 - 14:33

how many secondary exercises can be added to this full compound workout tempo and rest set from set and rest from exercise toexercise

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Steve
Posted Wed, 08/31/2011 - 22:54

1-2 for chest, and maybe one for shoulders and triceps.
________________________________
<strong>Need more help? <a href="http://bit.ly/nO0uD2">Ask me on the forum.</a></strong>

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Dan
Posted Fri, 05/21/2010 - 11:03

how many secondary tricep exercises should I do if I work back and triceps on the same day?

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Bill
Posted Fri, 05/28/2010 - 16:29

If i do chest on a different day than tris and shoulders, is it okay to still do the chect work out suggested here. and should i do the MUST and how many secondarys for the tris and shoulders?

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Steve
Posted Sun, 05/30/2010 - 15:00

Yes, still do the MUST have exercises. The work listed above is weekly work, and doesn't have to be performed all on one day. Itcan work within whatever split you prefer.

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geoffrey
Posted Sun, 05/30/2010 - 13:12

I train chest/triceps on monday's. I'm gonna use your High Intesity Chest Blaster workout for that. Can I use the Titanic Tricep builder with it or should I take one of the exercises out for the triceps?

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Steve
Posted Mon, 05/31/2010 - 10:07

You can use these workouts together.

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yaksan
Posted Thu, 06/03/2010 - 06:45

im gonna try this i,i train 5 days a week:
monday: shoulder - tricep - chest
thuesday: bicep - shoulder - back
wednesday: cardio
Thursday: shoulder - tricep - chest
friday: bicep - shoulder - back

this exercises im gonna do on modnay and thursday. u got a same looking shedule for bicep shoulder and back??

srry for bad english :$

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Steve
Posted Thu, 06/03/2010 - 09:39

You would be overworking your muscles by training them too frequently. This would be better:

Monday: Chest and Triceps
Tuesday: Back
Wednesday: cardio
Thursday: Shoulder and Biceps
Friday: Legs

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yaksan
Posted Fri, 06/04/2010 - 09:15

i dont train legs because i think they are big enough :$ haha
but my problem is i train high, 3sets of 10 every training i do, but next day
i dont feel any pain or nothing :S thats why i try to train harder en more.
but i see much diffrents on my body :$ but when u dont feel pain next day doesnt that mean
thath u didnt traint to hard orso?

again srry for bad english

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Steve
Posted Fri, 06/04/2010 - 11:32

Just continue to try to do more reps then you did the last time. And when you get to 10 reps, add weight. This is the key to muscle growth, along with eating big!

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yaksan
Posted Tue, 06/08/2010 - 02:43

i changed my schedule again what u think of this:

monday: chest - tricep
tuesday: back - bicep
wednesday: schoulders
thurstday: chest - tricep
friday: back - bicep

is this one bether than my first schedule? and uhm what u prefer in sets? 3 x 12 or 1x 12 - 1x10 - 1x8 - 1x10

With many Greetings Yaksan

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Steve
Posted Tue, 06/08/2010 - 08:57

You should have some rest between working shoulders and chest. They are both pushing days and utilize the triceps. If your triceps are fatigued from shoulder day, it will impact chest day training.

Regarding sets...structure doesn't matter as much as progression of reps and weight. I would simply choose whichever set structure you prefer.

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scraig
Posted Thu, 06/10/2010 - 00:40

Hello,

Are you saying that I should incorporate the "must have" exercises and some of the secondary exercises into an already existing workout plan? If that is the case, can you give me a suggestion on what body parts I should work out on a 3 day split plan (mon, wed, friday)? I am currently doing doug's 4 day split and I will be looking for a new workout plan in about a month. I have not had much success with my triceps so I think your plan would be good to help with that and also my chest. Thanks for any advice you can give.

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Steve
Posted Thu, 06/10/2010 - 08:21

Hi Scraig,

Yes, you can incorporate the "must haves" into any program. If you would like to train three days a week, here is one possible option:

Monday - Chest and Shoulders
Wednesday - Legs and abs
Friday - Back and Arms

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Gilbert Brenamen
Posted Tue, 06/15/2010 - 13:27

Can I do shoulders triceps and chest all in one day?

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Steve
Posted Wed, 06/16/2010 - 11:31

Absolutely!

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Jon
Posted Wed, 06/16/2010 - 18:55

Hi Steve,im just wondering how many secondary exercises should you attempt.

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Steve
Posted Wed, 06/16/2010 - 19:44

I wouldn't recommend more then 3 total movements for chest or shoulders, or more then 2 for triceps.

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David
Posted Fri, 07/02/2010 - 23:15

where it says target is that total reps?

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Steve
Posted Sun, 07/04/2010 - 10:58

Hi David,

Yes, total reps for the sets performed.

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David
Posted Sun, 07/04/2010 - 23:20

thanks

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Ken
Posted Mon, 07/12/2010 - 10:03

Is it ok to train biceps and triceps on the same day and then the next day run 2 miles?

Thank You
Ken

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Steve
Posted Mon, 07/12/2010 - 15:03

Hi Ken,

Absolutely!

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Ken
Posted Mon, 07/12/2010 - 15:17

I run on my off days, based on your reply, this sounds ok to do?

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Steve
Posted Mon, 07/12/2010 - 18:56

Hi Ken,

Yes, you can run on off days.

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alain
Posted Sun, 07/18/2010 - 03:44

hi steve,

why only 3 sets ? i usually do 5 sets bench press on my chest day,
you would recommend to make it 3 ?

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Steve
Posted Mon, 07/19/2010 - 09:27

Hi Alain,

There is nothing magical about three sets. It is simply a generalized guideline. You can certainly perform 5 sets if you wish.

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kenneth
Posted Mon, 07/26/2010 - 14:38

i,v been working out everyday for the last few months, taking a day off here and there, I start with a run, (1 1/2 mile) every day, then go to Arms (bi-ti-and shoulders) with dumb-bells and a curl bar, and i do sets of crunchs, sit-ups and leg lifts in between sets, totaling 200, doing 4-sets of 10 on everything, the next-day go to chest-and back, again with the run and crunches, i dont really work the legs at all out-side the running. Im new to working-out, but i think i,m hooked now, i just cant seem to work enough, i cant wait everday to get my time on the bench, i feel great, but now I here that maybe i,m working to hard, and not getting the best results that i should be... What would you recommend for someone with hi-energy,that wants to put in the work, but wants to maxamiz every work out, and make sure that i,m doing whats right for my body. what would be the best schedule? I,m looking for strenth,cuts, and some mass... Thanks

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Steve
Posted Tue, 07/27/2010 - 08:25

Hi Kenneth,

I would recommend finding a beginner workout routine that motivates you to train, and to explore what a bodybuilding diet entails. Having a proper workout and diet is the key to getting the results you want.

Here is a link to some beginner workouts:

http://www.muscleandstrength.com/workouts/beginner.html

And some articles on diet that will help:

http://www.muscleandstrength.com/articles/your-go-to-guide-to-gaining-mu...

https://www.muscleandstrength.com/articles/how-to-create-a-bodybuilding-...

For cardio, make sure you perform it on lifting days after you lift.

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Brian
Posted Sun, 08/01/2010 - 00:01

Hi Steve,

Would it bad to workout your triceps and biceps twice a week? Only focus on them.

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Steve
Posted Mon, 08/02/2010 - 16:20

Hi Brian,

I wouldn't recommend that approach. The fastest way to big arms is to use heavy compounds lifts for all upper bodyparts including back, chest and shoulders. If you combine this with a solid tricep and bicep workout, you will hit your goals.

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nick
Posted Thu, 08/19/2010 - 15:45

my man steve. im 145 lbs and 5'9,very lean with descent muscle tone. i work at all week and have been doing so for about a year. i know my routine is wrong. any suggestions for a routine to gain mass?

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Steve
Posted Fri, 08/20/2010 - 10:40

Hi Nick,

Here are a few I like:

http://www.muscleandstrength.com/workouts/4-day-power-muscle-burn-workou...

http://www.muscleandstrength.com/workouts/scrutinys-4-day-muscle-buildin...

Can you tell me a bit about your daily eating approach? I want to make sure you are eating so that you grow.

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sam
Posted Tue, 08/24/2010 - 12:59

Steve, should i do your chest, shoulders, triceps workout on the same day? or should i split them up? and how many times a week should i do this workout?

Thanks, Sam

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Steve
Posted Wed, 08/25/2010 - 12:56

Hi Sam,

I would recommend something like:

Monday - Chest & Biceps
Tuesday - Legs
Thursday - Shoulders & Triceps
Friday - Back

You can work all three together if you only have time to workout 3 times per week:

Monday - Chest, Shoulders & Triceps
Wednesday - Legs
Friday - Back & Biceps

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kent
Posted Thu, 08/26/2010 - 21:49

hey um just noticing how it says to do this once a week, how do u manage it if u are planning to do both a tricep and a chest workout in a week as they generally work each other a little so may slow each others progress?

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Steve
Posted Fri, 08/27/2010 - 10:56

Hi Kent,

Don't directly work your triceps more than once in a week. You can work triceps with chest, or work chest, and 3 days later work shoulders and triceps. There are several solid options.

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Ron
Posted Tue, 09/14/2010 - 20:39

So should every single one of these exercises be done once a week? I'm still a little confused on that.

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Steve
Posted Thu, 09/16/2010 - 09:37

Hi Ron,

Yes, exactly. Once a week.

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Erick
Posted Mon, 09/20/2010 - 22:56

Ok I'm still relatively young at 20years old but im strong as hell, problem is my body doesn't expand like i want. I'm 6'3 223lbs and have been lifting for at least 5 years.
My question is: how is doing exercises that engage the tricept but doesn't isolate it cause such tremendous growth?
I'm a big fan on doing the every muscle group 2x a week do you believe this may be the problem?
(i'm no begginer and i don't believe in crap form it kills me wen i see ppl throwing 60lbs dumbells and think there training. Just given you some backgroud info)

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Steve
Posted Tue, 09/21/2010 - 08:24

Hi Erick,

Compound lifts are the primary muscle builders. While isolation exercises have some benefit, they are not as potent for overall muscle mass as compound lifts.

Training twice a week can be counterproductive, especially with triceps. This depends on your weekly set volume, of course. The triceps are involved with chest and shoulders, and if you are working each of these muscles twice a week with a lot of volume there's a good chance you would benefit from backing off to once a week.

I would definitely give it a try. Nothing is more important then personal experience.

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