Bench (football bar) 145lbs 3 x 9 (3 wide / 3 neutral / 3 close)
Rolling tricep extensions 3 x 12/heavier weight 3 x 5 (total reps in one set = 17)
45 second intermission (move on the next movement with little break to really burn out triceps)
Tricep pushdowns 3 x 20 (50s)
Cable flies 3 x 20
Stiff arm pull downs 3 x 20
Front raises x lateral raises 3 x 20 each
Bicep curls 3 x 12
[youtube=https://www.youtube.com/watch?v=xcuR0HFCBgw]