Big Triceps Big Arms

After you're done with your biceps, time to build the real bulk of your arm. People only flex their biceps these days. The tricep accounts for 60% of your arm's size and it takes most of the load as well, don't take my word for it, check out Mr. Olympia's arms.

Equipment:
Chair
Fitness Ball
Adjustable Dumbbells

Day 1
Push-Up 3X10
Kickback 3X10
Dumbbell Extension 3X10

Day 2
Lockout Push-Up 3X10
Dip 3X10
Overhead Extension 3X10
Day 3
Kickback 3X10
Overhead Extension 3X10
Dumbbell Extension 3X10

How to:

Push-Up
Setup: Get into the push-up position with your feet shoulder width apart and place hands on ball.
Execution: Perform the push-up.

Kickback
Setup: Face a chair with dumbbell in one hand and bend elbow to 90 degrees, place other hand on chair.
Execution: Extend the dumbbell.

Dumbbell Extension
Setup: Lie on fitness ball with both dumbbells in hand and place feet shoulder width apart, press weights over chest.
Execution: Bend elbows and bring dumbbells close to ears.

Lockout Push-Up
Setup: Get into push-up position with feet on ball and place hands to form a slight triangle.
Execution: Perform the push-up.

Dip
Setup: Sit on chair, place feet on ball then roll out till supported by hands.
Execution: Bend until elbows form 90 degrees angle.

Overhead Extension
Setup: Sit upright in chair with dumbbell in one hand, extend arm straight up.
Execution:Bend elbow till it forms a 90 degree angle.

Next time someone asks you to flex, show them your new monster triceps.