Triceps: Close Bar Dips: 4x10 Skull Crushers: Warmup Set: 1x10 Working Set: 3x8 *Increase weight

on working set. Keep your form strict. No moving. Trust me, it works better if you focus on keeping your form consistent. Tricep Pulldowns: Superset: 4x8 (Drop weight each set without rest in between) Working Set: 3x8 *Keep form nice and clean. Go slow, and squeeze your triceps at the end of the pulldown. Tricep Extensions (w/Dumbell): Warmup Set: 1x12 Working Set: 3x8 *I use one dumbbell. Cross your thumbs at the front of the dumbell with your palms up supporting the weight. Have good posture and from. Slow. By this time, you shouldn't be able to do a push-up. But if you can, do close stance push ups until failure, squeezing and focusing on your triceps. Biceps: Hammer Curls: 3x8 Each arm Preacher Curls: 3x21 (7 extended -> halfway up; 7 halfway up -> full contraction; 7 extended -> full contraction) Preacher Negative Curls: 4x6 (or as many as you can do)