If you want bigger arms, start with the triceps. They make up more than half your upper arm. Yet many people focus too much on biceps. While biceps give that nice curl, triceps bring thickness and shape. You need both size and definition to make your arms pop.
This plan is made for both. It helps you build tricep mass and carve out muscle details. You’ll feel the burn. You’ll see the difference. All it takes is consistency, proper form, and some serious focus.
Let’s get into the best workout routine that targets your triceps for both size and definition.
Why Train for Both Mass and Definition?
Mass gives your arms volume. It’s the meat of the muscle. Definition is about lines, shape, and that deep muscle separation. When you train for both, your arms not only get bigger, they look more athletic and sculpted.
You train for mass with heavy weights and low reps. You train for definition with moderate weight, higher reps, and strict form. This workout combines both to give you complete tricep development.
Basic Tricep Anatomy
Before we hit the exercises, let’s look at the three parts of the triceps.
- Long Head – This is the biggest part. It runs along the back of your arm and gives that thick look from the side. It gets worked best when your arms are overhead.
- Lateral Head – This sits on the outside of your arm. When developed, it gives you that “horseshoe” shape.
- Medial Head – This is smaller and deeper. It helps with overall density and elbow extension.
To grow all three, you need to mix up angles and tools.
Triceps Workout Plan Overview
You’ll train triceps twice a week. Once with a focus on mass. Once with a focus on definition. Each session includes 4 to 5 exercises. You’ll hit different heads and use a mix of cables, free weights, and bodyweight.
Rest between sets:
- Mass day: 60 to 90 seconds
- Definition day: 30 to 45 seconds
Train smart. Don’t rush. Feel every rep.
Day 1 – Triceps Workout for Mass
This session uses heavy loads and lower reps. Your goal is to push heavy weight with strict control. Don’t go sloppy. You still need good form.
1. Close-Grip Bench Press – 4 sets of 6 to 8 reps
This is your power move. Lie flat on a bench and grip the bar just inside shoulder-width. Lower the bar to your chest and press up. Keep elbows tucked. This move hits all three heads, especially the medial head.
2. Weighted Dips – 4 sets of 8 to 10 reps
Use a dip belt or hold a dumbbell between your legs. Lean slightly forward and lower your body. Stop when elbows are at 90 degrees. Push back up and squeeze your triceps. If you can’t do weighted, do bodyweight dips with slow tempo.
3. Skull Crushers (EZ Bar) – 3 sets of 10 reps
Lie on a bench with an EZ bar. Lower the bar to your forehead by bending your elbows. Press back up while keeping elbows in place. Focus on the stretch. This isolates the long head.
4. Overhead Dumbbell Extension – 3 sets of 10 to 12 reps
Use one heavy dumbbell with both hands. Lift it overhead and lower behind your head. This keeps tension on the long head. Keep elbows close to your head.
5. Rope Pushdowns – 3 sets of 12 reps
End with a cable finisher. Use a rope attachment. Push the rope down and spread the ends at the bottom. Squeeze your triceps. Control the return. This builds shape and extra burn.
Day 2 – Triceps Workout for Definition
This session focuses on perfect form and muscle control. Use lighter weight but stay strict. Slow down each rep. Pause at the top. Stretch at the bottom.
1. Single Arm Cable Pushdowns – 4 sets of 15 reps per arm
Use a single grip handle. Keep your elbow locked to your side. Push the cable down and squeeze. This lets you fix imbalances and hit the lateral head.
2. Overhead Rope Extensions – 3 sets of 15 reps
Face away from the pulley. Grab the rope overhead. Extend your arms fully. Focus on long head activation. Keep constant tension throughout.
3. Dumbbell Kickbacks – 3 sets of 15 reps per arm
Hinge forward and keep upper arm still. Extend your elbow and straighten the arm. Squeeze at the top. This works best with light weight and slow reps.
4. Bench Dips – 3 sets to failure
Use two benches or one bench and floor. Lower yourself until arms hit 90 degrees. Push back up and pause. Use bodyweight only. Focus on form, not speed.
5. Reverse Grip Pushdowns – 3 sets of 12 to 15 reps
Use a straight bar with palms facing up. This hits the medial head in a unique way. Go light. Squeeze each rep at the bottom.
Optional Triceps Burnout (Both Days)
Finish with one giant set. No rest between exercises.
- Rope Pushdowns x 10
- Kickbacks x 10
- Close-Grip Push-ups x 10
Repeat 2 rounds
This finishes off the triceps with full blood flow. It adds volume and that final pump.
Tips to Grow Your Triceps Faster
- Train triceps after chest or shoulders for better stimulation
- Use a full range of motion for every rep
- Don’t lock out harshly. Squeeze gently at the top
- Stretch the triceps after training
- Focus more on form than heavy weights
- Eat enough protein to recover and grow
Triceps respond well to both heavy work and high-rep volume. By training two ways each week, you’ll cover all areas. Size, shape, and definition all improve. Just stay consistent and patient. Growth takes time, but with this plan, you’re on the right path.
