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
  • Program Duration8 weeks
  • Days Per Week
  • Time Per Workout30-45 minutes
  • Equipment Required
    Barbell, Bodyweight, Dumbbells, EZ Bar
  • Target Gender Male & Female
  • Recommended Supps
  • Workout PDF Download Workout

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 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 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.

"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)
"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)
"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)
Posted on: Thu, 08/07/2014 - 06:25

i am a beginner i had workout for last 3 weeks my biceps seems to be enlarging not sideways only anterior side is bulging do i need to do triceps heavy workout if so say me how to put set of reps and time gap between reps and when to add weight to my reps pls reply me?

brian francis
Posted on: Sat, 07/26/2014 - 21:15

I to understand the importance of tri. My? Is what to u is the difference from froscullcrushers and French press ? Just the angle right ?

Posted on: Thu, 07/24/2014 - 10:34

Hi steve,

I hv time to workout 6 days a week, so i workout following this schedule,

Monday - chest & back
tuesday - biceps & triceps
wednesday - shoulders & abs(light exercises)
thursday - chest & back
friday - biceps & triceps
saturday - shoulders & abs(light exercises)

I workout without having any protein supplement. Is it fine to workout with this schedule ? or i shud make some changes that u may suggest.
I want to have my arms in good shape with cuts. I also smtyms develop pain in my wrist.
what r ur suggestions fr my workout.....???

Posted on: Sun, 07/13/2014 - 12:12

hi, do I need to do all these exercises on the same day? I normally prefer to do biceps and triceps on the same day.

Posted on: Sun, 07/06/2014 - 03:04

my schedule of workout is going to gym in morning and evening. its basically like this
monday: morning : chest evening: triceps
tuesday: morning: back evening: biceps
wenesday: morning: shoulder evening: triceps
thursday: morning: back evening: biceps
friday: morning: chest evening: triceps
saturday morning: shoulder evening: abs

is it ok with this schedule or i need to change please guide me. i do workout for 2hrs for a particular body part that means morning 2 hours and evening 2 hours. please guide me if i am doing anything wrong

Posted on: Thu, 10/24/2013 - 15:10

Hi Steve,
I am beginner to body building (74kg weight, age 31) .Daily I am having 7 egg white , fruits and normal diet. The below are my workout routine Please suggest me if u want me to change anything .
DAY 1 – Monday
1. Dumbbell Bench Press / Push up- 3 x Max
2. Flat bench bar bell press
3. Incline dumbbell press
1. Seated Dumbbell Press
2. Dumbell side lateral raise
3. Arnold press
1. Close grip bench press
2. Cable press down
3. Dum bell Kick back

DAY 2 – Wednesday
1. Leg Extension
2. Barbell Squats or Hack Squats
3. Lying leg curl
1. Decline bench sit ups - 4 x Max
2. Crunches - 4 x Max
3. Reverse Decline bench Crunches - 4 x Max
1. Dumbell side bends
2. Plated Russian Twist
3. Barbell Twist - 3 x 25

DAY 3 – Friday
1. Chin ups - 3 x Max
2. One arm dumb bell row
3. Close Grip Seated Row

1. Prechur curl dumbells / machine
2. Bar bell curl or Dumbell curl
3. Concentration curl

Fore Arms:
1. Dumbell Hammer Curl
2. Front Wrist barbell curl / Reverse Wrist barbell cur

Note : all are 3 sets : 12 - 10 - 8 reps (each set I used to increase weight).

Please advice me if u want me to change the workouts or reps.

Aziz Godhrawala
Posted on: Mon, 09/23/2013 - 02:21

Is 5 exircise enough for tricape one day in week

Posted on: Sat, 07/27/2013 - 10:32

hey steve
i got a question im 511 repping 225 bench not sure if that is normal but when i try to train my tricept the same days i just dont feel the burn as much. everytime i flex my tricepts, it feels soft. any tips and/or exercise to strengthen it? and also what are the best abs workout routine to get a 6 pack?

Posted on: Thu, 06/13/2013 - 14:48

So with these three exercises or lifting groups do you do all three each day
Or do you seperate them with rest days between them

Posted on: Sat, 05/18/2013 - 17:15

Would it be too much to do all of these exercises in one day as one workout? Seems like I could handle it. One day: Chest/ triceps/ shoulders

Posted on: Fri, 05/03/2013 - 06:02

I workout at a fitness center that only has an ez bar and a smith machine. Does using an ez bar to do my barbell lift hinder my results?

g kay
Posted on: Wed, 04/24/2013 - 00:14

U need to workout whole these in one day????

Rob Ronzio
Posted on: Sun, 04/14/2013 - 02:24

I look at the young men in my Rhode Island gym and I ask them if I can rub baby oil all over them. This hits my triceps real good infact mm, mm, good if you know what I mean

Posted on: Mon, 03/11/2013 - 23:54


Is it too much to exercise all the 5 exercises in one day? (working out only triceps)

Posted on: Wed, 10/03/2012 - 18:26

Hey steve...
Ive got mass in my body but no cuts in looks fats to others...what should i do to bring cuts in my body..dude please help me

Posted on: Thu, 08/30/2012 - 22:09

Hey Steve,
i truly admire your fitness and muscle building genius. but i would want to ask you what would be to an improvement to my tricep workout,i do your bulldozer splits and wen im working my triceps i have to keep moving weight and i dont get that bulging feeling you get when i do the bicep. p.s i go to a planet fitness a very limited gym, anything would help
much appreciated.

Posted on: Fri, 07/20/2012 - 04:06

hi steve , can i do this work out twice a week e.g - monday and thursday ?

Posted on: Fri, 03/02/2012 - 03:33

Sir, I have been in and out of the gym for almost 3years,, I was working for 1 year straight with minimal result, I don't know what is the problem, maybe it's because of the wrong program that was given to me by the gyms instructor,, sir if it is not too much for me to ask, is it possible for you to email me a program that I could use,, to have a leAn body, I'm 6'1" 235 lbs.. Thank you so much and may God be with you always

Posted on: Tue, 01/10/2012 - 23:46

i just started weight training and sometimes i feel lost. im a skinny guy and i want to bulk up. sometimes i feel lost in my training bcuz i dont know where to start... im reading some of the blogs that the guys are writing and i think im gonna try to start wit a good schedule but if you can give me any good ideas i would greatly appreciate it

anuj upadhyay
Posted on: Wed, 01/04/2012 - 04:07

Hi Steve

Is it okay if im doing pushdowns or cable overhead extensions, as a substitute, for the triceps secondary exercises while cycling this routine ???

Posted on: Tue, 01/03/2012 - 13:57

hi, this page is about big triceps but inludes shoulder and chest also- does that mean shoulders and chest workouts also play a part in tricep size?

Posted on: Thu, 12/29/2011 - 09:56

Dear Steve,

From my understanding, in this program the chest, shoulder and other exercises are mandatory to build triceps. My problem is that my chest is already larger than my triceps / biceps and thus I want to increase Bi/ triceps and shoulders as my primary goal, in order to align with the rest. What now?

Posted on: Thu, 12/15/2011 - 10:38

hi, steve

I workout 5 days a week and my schedule is

tuesday- chest
wednesday- back
thursday- shoulders
friday- triceps
saturday- biceps

with biceps and triceps i do abs. Is this schedule OK or should i change it. Pls advise

M&S Team Badge
Posted on: Wed, 12/21/2011 - 14:37

Looks like a good split.

Posted on: Tue, 11/01/2011 - 14:43

My goal is to get my bench to 405 max. My max now is 315. This is my workout now what would you change? I do this Tuesday Thursday and Sunday with cardio and legs on Monday Wednesday. This is the start of week six doing this.

bar bench press 6set 6-8 reps
dumbbell incline press 4set 6-8 reps
dumbbell incline flies 4set 6-8 reps
dumbbell bench press 4set 6-8 reps
dips 4set 10-12 reps
reverse curls 4set 8-10 reps
21's 4set
triceps pullover press 4set 8-10 reps
triceps overhead ext 4set 8-10 reps
triceps rope pull down 4set 10-12 reps
cable flies 4set 6-8 reps
bar bench close grip 4set 8-10 rep

M&S Team Badge
Posted on: Tue, 11/01/2011 - 16:14

You don't need all that volume. Check out Wendler's 531:

Posted on: Tue, 11/01/2011 - 17:00

thanks for the info

Posted on: Thu, 09/29/2011 - 23:24

what is the best diet plan and supplements you recommend for optimum mass gains

M&S Team Badge
Posted on: Fri, 09/30/2011 - 09:39

Hi Tim,

You want to focus on two things to maximize results:

1) Pushing yourself in the gym. Using good form, always push yourself on every set. When you can perform the recommended number of reps for a set, add weight.

2) Eat to maximize muscle gains. Here are some articles that can help:

For supplements, check out this article:

Posted on: Fri, 09/30/2011 - 10:18

thanks steve those sites were very benefical

Posted on: Thu, 09/29/2011 - 19:16

Hello steve, if i just train triceps exclusively one day, up to how many Of the secondary I can take? I go to the gym 7 days a week. Focusing on legs and arms basically as I have the other parts of the body pretty much developed, thanks!!!

M&S Team Badge
Posted on: Fri, 09/30/2011 - 09:38

I would probably limit things to 9 to 12 sets max.

Posted on: Fri, 09/09/2011 - 10:59

I'm starting a new Workout and trying to gain back everything I lost the past month from the pneumonia I had. Training wise I'm fine but it's the nutrition part I struggle with and I know it could help me get to where I want to be. Any helpful tips on when to eat or how much. Also I'm pretty picky so it makes it a little more difficult for me.

Posted on: Sat, 07/30/2011 - 21:19

I'm 180 lbs. 5' 9" and 31 yrs old. My work out looks like this...
Monday- Chest,biceps
Tuesday- Back, Lats, Triceps
Wednesday- Shoulders
(rest one day and repeat cycle all over again)
I do 4 sets of 10 reps and do about 4 to 5 machines for each bodypart I'm working on for that day.
5 minute pre-warmup with cardio and a 15 minute post-workout with cardio
so my question is, am I getting the most out of my workout? or do I need to add more? My goal is to be big and ripped and I just started out so the weight I'm lifting isn't all that impressive but overall I have a great body frame and looking to get that body builder status. All I consume is chicken, fish, and veggies and drink my protein shakes, so my diet is there but I need to know if I'm getting the best out of my workout...please help. Thanks

M&S Team Badge
Posted on: Thu, 08/04/2011 - 16:04

Hi Michael,

A couple things:

First, you're working out too much. More is not better. You are better served lifting 3-4 times per week hard and heavy, and using the other days to rest.

Second, you don't want to work shoulders the day after triceps or back after biceps. Here is an article that can help explain why:

Posted on: Sun, 07/24/2011 - 23:08

Hi steve,
Ive always had a problem progressing on the bench press, my technique is good but because I wasnt progressing alot I somewhat avoided it. I can press about 85kgs around my own body weight but want to go higher.I have a good diet and recently have just start eating like crazy trying to break this plateau I seem to have. I was wondering if you could recommend a routine for me, I train 3-4 days per week between rugby.
Thanks Brian

matt bruce
Posted on: Mon, 07/18/2011 - 22:18

Hey Steve,
I seem to have hit a peak with my arm size, stuck around 15 1/2 inches for a year now. I'm 5'8 165 pushing 100pound ez bar skullcrushers 3-5reps, pushing 540pnds on incline leg press, and max bench 225 (275 halfways). My flat bench workout is usually every 3 days max then progressively drop 20 pnds a set til 185. Basically i need a new tricep routine, with slightly limited movement in one arm due to snowboarding accident (reverse grip pulldowns nearly impossible as well as rope extensions). any ideas?

Posted on: Mon, 07/11/2011 - 10:12

Currently doing calisthenics 7 days a week.
Sunday and Saturday are cardio and core.
Tuesday and Thursday are legs and cardio.
Monday, Wednesday, and Friday are upper body.
Is there any way you can give me the calisthenics version for these?
I also seem to have a problem with my dominant side being noticeably bigger than non-dominant side, any advice to fix that?

Much thx.

Posted on: Thu, 06/02/2011 - 12:17

hey i read everything and i like to try different routines when i hit tha gym, but im jus a little i every exercise listed nd how shuld i fit this in my split

Posted on: Mon, 05/02/2011 - 21:09

Hi Steve,
Would you recommend starting this workout with the compound exercises you listed or the isolation exercises? Also, how many secondary exercises should I include for each muscle group?

Posted on: Thu, 03/24/2011 - 02:31

Hi steve,

My workout routine looks like this, which I recently started,pls advise.

Monday; chest(complete) and triceps(total 6sets).
Tuesday; back(complete) and biceps (total 6sets)
Wednesday; Shoulders(complete) and forearms

Thursday; Triceps only (complete) and forearms
Friday; Biceps only (complete) and forearms.
Satarday; cardio
sunday; rest.

Need ur advise on this.


Josh P
Posted on: Sat, 03/05/2011 - 14:48

Hey Steve i really need your help. Im trying to make a new lifting routine where i want to improve on the mass of my biceps and triceps, chest and core, and some ab work in the as well. the problem is i have my own equipment (bench press, EZ bar curl bar, dumbells, and pullup bar) so it limits me to some of the other equipment that is showed on certain lifting routines on this site. I didnt know if you could make one or recomend something to build these areas and in a MWF and Saturday lifting routine (I play hockey so i left leg work out). Thanks!

Posted on: Fri, 02/18/2011 - 16:49

Steve, is it ok to work heavy one night then then four days later to do a few "wimpy" ones. For example I have worked your Power Muscle Burn workout in for my Bi's and Tri's

last night I worked Bi's and Back. This is what I did.

Lat Pull downs 4 sets 12 -15 reps
Wide Grip Rows 3 sets 12- 15 reps
Narrow Grip Pulldown 4 sets 12-15
Hyper Extensions (25 pound plate in hands) 3 sets of 10 reps


Standing barbell curl 4 sets 5 reps. last set im just getting to 3
Barbell Preacher Curl 2 sets 10 reps
Seated Dumbbell Curl 2 sets 10 reps
(Seated Preacher Curl 1 set 40 reps working to get another set in
Free Weight Machine)
Its all they have

Then four days later I work back and Bi's again. This is what I do that day.


Wide Grip Pulldowns (lats) 4 sets 12 reps
Bent Over Stright Bar Rows 3 sets 12 reps
Good Mornings 3 sets 12 reps
One Arm Dumbell Rows 3 sets 12 reps


Eazy Bar Preacher Curl 4 sets 12 reps
Consentration Curls 3 sets 10 to 12 reps.

I guess im asking if this is a good work out or is it over training. I do the same type for my tri's.

Posted on: Tue, 01/25/2011 - 13:14

Hey steve,

I have been working out for almost 2 1/2 years and right now I am traning my back twice a week because i want to pull my shoulder back and get a better attitude. But I also want to get bigger arms so i was wondering if this is a good split:

Monday: Back and forearms
Tuesday : Chest and shoulder
Thursdag: Back and biceps
Fridag: Triceps and Legs
Sundag: Cardio and abs

Btw,could you give me a recommended amount of exercises or sets for each bodypart, So I atleast don't overtrain my body.

Sincerely, Tom.

M&S Team Badge
Posted on: Tue, 02/22/2011 - 13:47

Hi Tom,

Depending on the volume of back work it could be a good split. Check out this article for some solid advice:

Posted on: Wed, 02/23/2011 - 15:51

Hi steve,

Normally I do three different excercises each workout, so around nine sets each workout. I'm always experimenting, I think that variation is good so you don't get stuck in a plateau.

Monday: I do deadlifts, close grip bent over row and incline bench two dumbell row.

Thursday: One arm dumbell row, inverted row and close grip lat pull downs

Posted on: Wed, 01/19/2011 - 13:40

Hey Steve, I'm a new comer to the web-site and I'm getting lots of good info. My question is the amount of movements I'm doing during my chest and Tri routine. I'm seeing results in strenght and size but am I over working?

D.B. Bench 4x6-8
Incline Press 4x6-8
Decline press 3x6-8
Pec Deck 4x10-12
Incline flys 3x10-12
Body weight dips 4x12

M&S Team Badge
Posted on: Tue, 02/22/2011 - 13:46

Hi Keith,

Yes that's way too much volume and not needed. Check out this article for some solid advice:

Posted on: Mon, 01/17/2011 - 23:52

Steve I'am 36 250 I trying to get back in shape goning to workout 5 days a week with cardio before or after workout. Can u help with a good way split and routine that might work for me.