In case you haven’t heard already, increasing the size of your triceps is absolutely crucial for developing overall arm size and strength for a lot of pressing movements. Approximately 2/3 of your arms are made up from your triceps, so it’s no wonder many people want these muscles to grow.

Here is the triceps routine and training facts of Evan Centopani, 2007 npc Nationals winner and winner of the 2009 New York Pro.

Training facts:

Along with his triceps routine, Evan trains his biceps on the same day. This biceps/triceps routine is done once per week.

While performing dips, Evan keeps his body as upright as possible to ensure that he gets a good stretch on his triceps and to take the involvement off of his chest.

Evan says that “Skull Crushers” are the exercise that has worked the best for building his huge triceps. “I do them on a flat bench with a straight bar, and I lower each strict rep to the crown of my head.”

“I hold the peak contraction of each rep of rope pushdowns for a full three seconds.”

His Routine:

Bar push-downs / 4 sets / 8-12 reps

-supersetted with

Lying tricep extensions / 4 sets / 8-12 reps

One-arm dumbbell extensions / 4 sets / 8-12 reps

-supersetted with

Dips / 4 sets / 8-12 reps

Rope push-downs / 4 sets / 8-12 reps

Actual routine list from www.flexonline.com

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