Arnold Schwarzenegger Workout for Tricep Size & Definition

Key takeaways

• Arnold trained with heavy presses and extensions. Hit all three heads hard.
• Your sets should be 4-5. Push hard for 8-12 reps each set.
• You gotta use perfect form. Full stretch, full squeeze.
• Train triceps 2-3 times a week. Let them recover and grow.

Want to build huge, ripped triceps using Arnold Schwarzenegger's tricep workout principles?

In this expert review, we analyze Arnold Schwarzenegger's approach to building massive triceps. We break down what worked and why it worked so well.

What makes our guide different? First, experts carefully reviewed and fact-checked everything here. That includes an exercise scientist with over 20 years in the gym. Second, we give you little-known tips to really spark new triceps growth. Third, you get an expert workout plan built on Arnold’s core ideas, updated for maximum results today.

Keep reading to learn how you can build bigger arms, get leaner, and improve your physique.

The Importance of Tricep Definition in Bodybuilding

Well-developed triceps not only contribute to the aesthetic appeal of the arms but also play a significant role in functional strength and athletic performance. In bodybuilding competitions, well-defined triceps can signify an athlete's dedication to training and attention to detail, among many other factors judges consider. Moreover, strong triceps are essential for various upper body movements such as pushing exercises, and they can significantly enhance overall upper body strength.

Arnold Schwarzenegger's Tricep Workout Routine

Arnold Schwarzenegger's tricep workout routine is a testament to his dedication and focus on achieving maximum muscle development. His approach to training the triceps involved a combination of heavy compound movements, like close-grip bench presses, and targeted isolation exercises, such as overhead tricep extensions, to ensure complete muscle stimulation and growth.

One of the key principles of his tricep workout routine was the use of progressive overload, where he consistently increased the weight or intensity of his exercises to challenge his muscles and promote growth.

Schwarzenegger also emphasized the importance of proper form and technique, ensuring that each repetition was performed with strict control and full range of motion.

In addition to his dedication to heavy lifting, Schwarzenegger incorporated a variety of tricep exercises into his routine to target different areas of the muscle group, leading to balanced and well-developed muscle growth.

The Oak's Tricep Terror Program

Alright guys, let's build some serious triceps. We're talking hanging, dense muscle like the Oak himself. This isn't gonna be easy, but nothing worth having ever is. We're gonna hit these triceps hard, make 'em grow. Get ready to work.

Overview

• Goal: Build bigger, stronger triceps inspired by Arnold.
• Ideal for: Lifters with some experience who want to blast their arms. Not for total beginners.
• Equipment needed: Barbell, dumbbells, dip station (or bench), cable machine. Basic stuff, but we'll use it right.

Program Overview: 6 Weeks to Bigger Triceps

We're breakin' this down into three blocks, two weeks each. Smart training, right?

• Weeks 1-2: Strength Foundation. We gotta build that base. Heavier weight, focus on the big movers. Get strong first.
• Weeks 3-4: Hypertrophy Time. Now we bump the volume. More pump, more reps. This is where the size really starts packin' on.
• Weeks 5-6: Intensity Blast. We turn up the heat. Push the limits, chase that insane pump Arnold loved. Finish strong.

Weeks 1-2: Strength Foundation

We'll hit triceps twice this week on Push Days. Focus on moving weight with good form.

Push Day 1 (Week 1 & 2)

Pro tips:

• Close-Grip Bench: Keep elbows tucked, control the negative. Feel the triceps stretch and contract.
• Weighted Dips: Lean forward slightly for chest, stay upright for triceps. Go deep but safe for your shoulders.
• Overhead Extension: Get a good stretch at the bottom. Squeeze hard at the top.
• Pushdowns: Keep elbows pinned to your sides. Don't use momentum.

Push Day 2 (Week 1 & 2)

Pro tips:

• Bench Press: Solid base, controlled movement. Drive the bar up hard.
• Incline DB: Focus on upper chest stretch and squeeze.
• Close-Grip Bench: Second time this week, maybe slightly lighter. Focus on contraction.
• Skullcrushers: Lower the bar towards your forehead, keeping elbows pointed up. Feel that long head stretch.

Weeks 3-4: Hypertrophy Time

Volume goes up. We're chasing growth now. Still training smart, but pushing harder.

Push Day 1 (Week 3 & 4)

Pro tips:

• Close-Grip/Dips: Fight for those extra reps. Make the muscle work.
• Overhead Extension: Really focus on the peak contraction. Squeeze it like you mean it.
• Pushdowns: Full range of motion. Don't cheat the lockout.

Push Day 2 (Week 3 & 4)

Pro tips:

• Bench/Incline: Keep driving progression. More weight or reps than last block.
• Skullcrushers: Controlled negative, powerful positive.
• Single Arm Extension: Isolate each arm. Feel that deep burn in the tricep.

Weeks 5-6: Intensity Blast

Alright, final push. Higher reps, maybe some intensity techniques. Let's finish this strong.

Push Day 1 (Week 5 & 6)

*DS = Drop Set on the last set. Perform reps, reduce weight 20-30%, perform reps to failure.

Pro tips:

• Close-Grip: Focus on constant tension. Don't lock out completely at the top.
• Dips: As many reps as possible. Push yourself.
• Drop Sets: This is where the magic happens. Embrace the burn, push through it.

Push Day 2 (Week 5 & 6)

*DS = Drop Set on the last set.

Pro tips:

• Presses: Feel the chest working, but keep driving hard.
• Skullcrushers/Rope Pushdowns: Execute the drop sets with intensity. Don't quit when it burns. That's the growth zone. Squeeze the rope apart at the bottom on pushdowns.

Notes on Program Execution

• Form First: Always. Don't sacrifice form for weight. That's how you get hurt.
• Progressive Overload: Try to beat your logbook. Add a rep, add a little weight. Keep pushing.
• Listen to Your Body: If something hurts (bad pain, not muscle burn), stop. Rest is crucial. Don't be a hero.
• Eat and Sleep: You gotta fuel the machine. Lots of protein, good carbs, healthy fats. And get your sleep. That's when you grow.

Okay, this program lays it out. It takes Arnold's ideas – heavy compounds, key isolation moves, intensity – and puts them into a plan you can follow. It demands hard work and dedication, just like the Oak showed us. You gotta bring the effort every single workout.

Stick with it for six weeks. Eat right, sleep well, and train like you mean it. You'll see results. Want to automate that workout and more? Put your progress on autopilot with Dr. Muscle AI. Try it free.

Key Exercises for Tricep Definition

When it comes to building tricep definition, several key exercises are essential for maximizing muscle growth and development.

Close-grip bench presses are a staple in any tricep workout routine, as they target the long head of the triceps and allow for heavy loading to promote strength and size gains.

Tricep dips are another effective exercise for building tricep definition, as they engage the entire triceps muscle group while also recruiting the chest and shoulders for a comprehensive upper body workout.

Overhead tricep extensions are an isolation exercise that specifically targets the long head of the triceps, helping to create that coveted horseshoe shape in the back of the arm.

Cable pushdowns are also a valuable exercise for tricep definition, as they allow for constant tension on the muscle throughout the movement, promoting muscle pump and growth.

By incorporating these key exercises into a comprehensive tricep workout routine, individuals can effectively target all areas of the triceps for maximum definition and development.

Tips for Maximizing Tricep Definition

In addition to incorporating key exercises into a tricep workout routine, several tips can help maximize tricep definition and growth. Ensuring proper form and technique during each exercise is important, as this will help target the triceps effectively and minimize the risk of injury.

It's also essential to vary the rep ranges and intensity of workouts to promote muscle adaptation and prevent plateaus in progress. Another crucial aspect of maximizing tricep definition is paying attention to nutrition and recovery. Consuming an adequate amount of protein and calories is essential for muscle growth, while also ensuring that the body has enough energy to fuel intense workouts.

Additionally, allowing for sufficient rest and recovery between tricep workouts is crucial for muscle repair and growth. By implementing these tips into a tricep training regimen, individuals can optimize their efforts towards achieving well-defined and muscular triceps.

Diet and Nutrition for Tricep Definition

Building lean muscle mass and promoting muscle recovery requires consuming an adequate amount of protein from sources such as lean meats, eggs, dairy, and plant-based sources like tofu and legumes. Protein provides the necessary building blocks for muscle repair and growth, making it an essential component of any muscle-building diet.

In addition to protein, a balanced diet that includes carbohydrates, healthy fats, and a variety of vitamins and minerals is necessary for overall health and muscle growth. Carbohydrates are particularly important for fueling intense workouts and providing energy for muscle recovery, while healthy fats support hormone production and aid in nutrient absorption.

By maintaining a well-rounded diet that supports muscle growth and recovery, individuals can optimize their efforts towards achieving tricep definition and overall muscular development. A diet that provides the necessary nutrients for muscle growth and recovery can help individuals achieve their fitness goals and enjoy a stronger, healthier body.

Expert Corner

More little-known tips for killer triceps

Alright, listen up. You want horseshoe triceps? Pay attention. Forget just moving weight. Feel the muscle work.

On pushdowns, drive your elbows down. Squeeze hard. Hold that peak contraction for a second. Make it hurt. Don't just let the weight snap back. Control the negative. Feel that stretch.

Try overhead extensions with ropes or dumbbells. Let the weight stretch you deep. Get a good stretch at the bottom. Then drive up and squeeze. Think about pushing the back of your arm up.

Don't be afraid of partial reps. Finish your set. Then pump out a few short reps. Burn those triceps out. Make 'em grow.

Mix up your grips. Use ropes, straight bars, V-bars. Hit the muscle from different angles. Keep it guessing.

Focus. Train hard. Squeeze every rep. That's how you build wicked triceps.

My opinion on Arnold's Triceps Routine

Look, Arnold had some of the best arms ever. Period. You can't argue with his results. His focus on hitting the triceps hard with basics like close-grip benches and dips built incredible mass. I respect that foundation. He knew you needed heavy work and isolation.

But here's where I stand: I don't think everyone should just copy Arnold's exact routine today. Many guys see "Arnold's workout" and think it's the only path. They pound away with heavy close-grips and dips week after week, just like the article mentions he did.

I believe that approach can be tough on the joints for a lot of lifters. Especially the elbows and shoulders over the long haul. Arnold was Arnold, a genetic marvel with incredible recovery. I think we can be smarter now. I agree with hitting all the heads, like he did with overhead extensions and pushdowns. Those are money. But I think focusing too much on maximum weight on close-grips might not be the best bet for longevity and pure muscle growth for most people. Feel the muscle, get a pump, use exercises that fit your structure. Progressive overload is still king, but apply it intelligently.

Hit 'em hard, hit 'em smart—like Arnold did

Look, building killer triceps like Arnold ain't easy. You see the workouts, you try hard. But maybe those horseshoes just ain't showing up. It gets frustrating, man. You gotta hit 'em hard, hit 'em smart, like Arnold did. Consistency is king.

Here’s the thing folks forget: Arnold didn't just copy someone. He mastered the basics. Heavy weight, full stretch, hard squeeze. It ain't just about doing a million pushdowns. Strong triceps aren't just for show, either. They're the secret sauce that pushes your bench press and overhead press through the roof. That's a hidden win right there.

Trying to figure out the perfect sets, reps, weight jumps... it's a headache. Arnold had years and laser focus. You got life happening. Managing progressive overload, picking the right lifts week after week? That takes serious brainpower you could be using to just train hard.

Want Arnold's principles without the guesswork? The Dr. Muscle app handles all that planning for you. It automates the smart programming – the progressive overload, the exercise swaps, everything we talked about. Takes the thinking out, so you can focus on the lifting. Give it a shot. Try it free.

FAQ

What is Arnold Schwarzenegger's workout for tricep definition?

Arnold Schwarzenegger's tricep workout focuses on heavy weights and high volume. He recommends exercises such as close-grip bench press, tricep pushdowns, and overhead tricep extensions to build tricep definition.

How many sets and reps does Arnold Schwarzenegger recommend for tricep workouts?

Arnold Schwarzenegger recommends performing 4-5 sets of 8-12 reps for tricep exercises. He emphasizes the importance of using heavy weights and maintaining proper form throughout each set.

What are some key tricep exercises in Arnold Schwarzenegger's workout?

Some key tricep exercises in Arnold Schwarzenegger's workout include close-grip bench press, tricep pushdowns, overhead tricep extensions, and dips. These exercises target the triceps from different angles to promote overall muscle development.

How often does Arnold Schwarzenegger recommend training triceps?

Arnold Schwarzenegger recommends training triceps 2-3 times per week, allowing for adequate rest and recovery between workouts. He also emphasizes the importance of proper nutrition and adequate rest for muscle growth and definition.