need routine

i need a routine for my biceps, back, and most defintely triceps.

right now i do 3 sets of each body part and 3 excercises each. but i dont know how to develope a nice good tricep. matter fact the only things i do with tricep is the pully machine, dips, push ups and any other excercise that envoles it.

running, loosing excess fat is still my main goal so i dont expect to get big/defined but i would like to know and definitely need better routine/work outs than what im doing now.

imo triceps and biceps r not about moving big weight. i try and keep things simple and always strive for progressive resistance each wk. triceps usually consists of decline french curls(8-12) rep range, really concentrating on the muscle im working. 3 sets is usually plenty. i always also do tricep pressdowns (rope, straightbar or cambered bar), same rep range, same # of sets. slow controlled negatives for both. thats it. if done with the correct mind/muscle connection thats all u'll need to get triceps growth. biceps, same rep range, same set #, same concentration. incline dumbell curls, ez bar curls and alternating dumbell curls(standing). thats it for biceps. for back, i do deads and bent rows, same rep range, same set#, same intense concentration. i know it seems plain, but i believe these exercises, if done correctly, r all u need for the body parts u mentioned. as a side note, i never spend more then 35 minutes in my gym per day

This tricep routine has worked for me. The key is keeping the intensity up and following the amount of rest between sets.
1. Standing Tricep Pressdowns with a straight bar 1x10-15 reps then 1 x failure 1 min rest between sets.
2. Seated Dumbell Tricep Ext 2 x 10-12 reps 45 secs rest between sets.
3. Kneeling Rope Pulls ( use a pulley machine and place a flat bench about 4 feet from the machine and use a rope to hold for this ex. The start position for this ex is elbows and head only on the bench, you then extend the arms just like ex 2 except there is no way to cheat, the triceps are isolated.) 2 x 8-10 reps 1 min rest between sets.
4. Lying Tricep Ext with e-z bar or straight bar 3 x 8-10 reps 1 min rest between sets.

Perform this routine only once per week. Using proper form is better then more weight.

You dont need all those tricep exercises as in the above post.

From what i have learned if you want big biceps use big weights for bentover rows and pullups and for big triceps get your bench press and barbell shoulder press up. These will build bigger arms than curls and tricep extensions. My arms have gotten bigger doing pullups with added weight using a weight belt and doing heavy dips with added weight more than from when i was doing barbell curls and tricep extensions.

Moving big weight on compound exercises will make your arms grow more. Also, heavy squats will make you arms grow. I have heard that in order to put 1" on your arms you will need to gain 10 pounds of bodyweight. I am not that big of a guy. I only weigh 174 pounds but i have 16" arms.....not too bad i dont think for an ectomorph and i only do 4-6 sets for biceps and triceps. I squat 365 and bench 295 and use 205 in the bentover row and do pullups with 20 lbs. and dips with 35 pounds additional weight. These exercises have made my arms grow alot more than isolation the arms.

whatever works best for each individual is the really important point. several different angles or approaches offered and each will definitely produce results if done correctly.

heavy squats equal big arms? not so sure about that. for triceps go heavy on skull crushers, biceps, barbell curls, back thickness tbar, back width barbell rows or dumbell. worked for me but experiment with them. hope it helps, good luck.

yeah......heavy squatting will help your whole body grow. It releases large amounts of growth hormone and testosterone. For triceps, Skull crushers are a waste and give you bad elbows. I did them for years and got nothing out of them. Now when i started doing the compound tricep exercises like close grip bench press and triceps dips.....my arms got larger. Do tricep dips with a weight belt with added weight......they work the whole tricep, not just isolate on one part like these other isolation exercises.

squatting will slightly increase more test and igf 1 (growth hormone is mainly secreted when you are in deep sleep) and if it does increase it only for a very short amount of time. By your theorem we could just squat and get a full body work out. you need stimuli for you arms. I politely disagree. but hey to each their own.

I am not saying to just squat for bigger arms......i am saying that using all the big compound exercises along with a few sets for arms will do more to build the arms then doing 3-4 isolation exercises for biceps and triceps. I use to do 10 -12 sets for biceps and triceps for years and my arms only grew a little bit. When i started benching heavy and doing heavy military presses and pullups and bentover rows along with 4-5 sets for biceps and triceps my arms grew alot bigger.

my favorite tricep routine right now:

heavy rope push downs... about 1 set light, then 4 sets really heavy so u can only do like 8-9 reps. then 1 burnout...

weighted dips...4 sets at about a weight u can do 6-8 slow reps. then drop the weight and do another 8 after each set.

kick backs. real slow... 4 sets of 12-15 reps

1 set parallel bench dips till failure.