give me the best workout for triceps, biceps and back, Please.....

**naughtyboycute** · 05-20-2003, 09:26 PM

i need some new best and effective programs for my triceps, biceps, and back.... will someone outhere can give me some advice.....

**flexgolf** · 05-20-2003, 09:31 PM

well i do triceps on the same day as chest because all the pushing exercises work your triceps. for tris all i do is tricep pushdowns (cable pushdowns) using the triangle looking bar. then i do skull crushers. if i do 4 high intensity sets of each my tris are finished!! but if u need something else to throw in dips are good too. id do dips but i just dont need that much work in my routine.

**naughtyboycute** · 05-20-2003, 10:08 PM

thanks flexgolf!!!!! can you tell me what is skull crusher? what is the proper way of doing this?

**BigWill** · 05-21-2003, 08:04 AM

IMO the most effective exercises for traps are weighted dips or close grip bench; back would be bent over rows and pullups; biceps would be standing barbell curl and modified preacher curls. But you always have to change it up every few weeks...

**Yung Wun** · 05-21-2003, 08:08 AM

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**Bishop** · 05-21-2003, 08:23 AM

I usually train one body part per day, doing bi’s and Tri’s together on the same day.

For Tri’s I’d suggest close grib flat bench press and when you become familiar with the movement. Try close grip on the decline bench. Also skull crushers are great. Try and make sure your elbows stay straight and don’t drift out to the side when doing it.

Also, if you're are not seeing gains. It's possible you maybe over training.

**naughtyboycute** · 05-22-2003, 04:49 AM

i'm really curious about skull crusher.... how or what is proper way of doing this ( SKULL CRUSHER).....

**withoutd0ubt** · 05-22-2003, 06:48 AM

Originally posted by BigWill
IMO the most effective exercises for traps are weighted dips or close grip bench; back would be bent over rows and pullups; biceps would be standing barbell curl and modified preacher curls. But you always have to change it up every few weeks...

you meant tris instead of traps right

Skull Crusher:
The lying french press, in which you lower a barbell from full etension above your head down to your forehead and then extend at the elbows to press it back up

**BigWill** · 05-22-2003, 07:00 PM

Originally posted by withoutd0ubt
you meant tris instead of traps right

Yes, my bad....TRIS...lol

**flexgolf** · 05-22-2003, 10:17 PM

Originally posted by withoutd0ubt

Skull Crusher:
The lying french press, in which you lower a barbell from full etension above your head down to your forehead and then extend at the elbows to press it back up

-right on withoutdoubt. btw, withoutdoubt is my training partner so he would know how good they are too. here is a great link.

http://www.2-fit.com/video/sklcrshr.htm

trust me..its a great exercise, u dont necesarily need a spot if u do low enough weight, but i reccomend if u do anything approaching failure u have a spot. the video shows this guy bring the bar down to his forehead. i bring the bar to the top of my head. experiment with low weight to see what works best for you.