TRICEPS:

The muscles which make up the triceps are divided into three groups so it is important to put together a routine which will give you a full tricep workout. Whenever you perform an exercise which involves a pressing movement, bench press for example, the triceps will also come into play. But you still need to specifically target them if you are going to get those big guns. To target the upper area of the triceps, incorporate kickbacks and pressdowns into your routine. For the lower tricep area, dips will produce great results. And for overall mass to the triceps, close-grip bench press, dips (weighted) and tricep extensions. As with any exercise, FORM is the key.

Dips: Sets 2, Reps 8,6

1. Place your back against the sides of a bench and place your hands against the leading edge of the bench with your elbows pointing backwards and tucked in. Position your feet in front of you so that most of your weight is supported by your arms.
2. Same as above, but place your feet on another bench will increase the difficulty and the effect.
3. Weights can be placed across your thighs, for the above two, to increase the resistance. Spotters are recommended if you do this though.
4. Use a dipping (parallel) bar for the movement. Arms should be close to your sides with the elbows pointing back as outlined above. Do not lower yourself too far so that your arms over extend. Your elbows will be under considerable strain. A weighted belt can be used for added resistance but concentrate on just supporting your own weight to start and correct form.

You will want to lower yourself in a controlled manner until your upper arms are parallel with the floor whilst keeping your elbows tucked in to your sides. Down 1,2 ... Hold and contract 1,2 ... Up 1,2. Move in a straight up and down motion as you straighten your arms to the starting position.

Tricep Extension: Sets 3, Reps 8,6,4
Lying Overhead:

Using a flat bench and an EZ bar, grasp the bar at a shoulder width grip. (your hands should be on the angled portions of the bar and not the straight sections) Position your feet wide apart for stability and hold the bar at arms length directly over your eyes. Lower the weight slowly and under control down towards your forehead until your elbows form a 90 degree angle. Remember to keep your upper arms fixed during the movement - use only your forearms. Keep your elbows fixed close to your sides and don't allow them to move outwards. Lower and raise the weight slowly and keep your wrists in a neutral position. This exercise is also called 'skullcrushers'. If you use too much weight, you will find out why. If you allow your elbows to drift outwards during the movement, they can cause internal rotation of the shoulders and possible injury so watch your form.

Pressdowns or Pushdowns: Sets 2, Reps 8,6

You will need a lat pulldown machine for this. Stand facing the machine and hold the bar in a hands-down, shoulder width grip. Your arms should be bent at 90 degrees at the elbows and your shoulders should be back and your chest up. Bend your knees slightly for added stability. Keep your wrists in a neutral position and tighten your abdominals. Push the bar down and towards your legs until your arms are straight. Make sure your elbows don't turn outwards during the movement as this would bring your shoulders into play and that's not what you want. Allow the weight to slowly raise to chest level while maintaining tension on the triceps. Don't round your back or roll your shoulders forward. Maintain correct form throughout the entire movement.

The sets and reps I have mentioned are just to get you started and give you a good feel for the movements of the exercises so that you can concentrate on correct form. When you are comfortable, adjust them to fit in with your regular routine. For best results, try to work your arms on the same day as your chest.

And remember ... when we look across to our flexed arm and see that impressive bicep, don't forget about your triceps hidden down below if you want those really big sleeve ripping guns. Best of luck.