Your tricep workout should be done on the same day with your chest.You should have at least 48-72 hours of rest between tricep workouts and you should always train your chest first, and triceps last, because at chest exercises you use your triceps a lot and it`s like warming up for the real muscle blast.This tricep workout should be done for 6 weeks only, then change to a different workout -because of the muscle getting used to it.

Tricep workout type:Muscle mass builder
Training Level:intermediate
Number days/week:2
Description:This 2 day tricep workout is done on the same day as your chest/shoulders workout. It’s designed to hit your triceps with 4 exercises after you’ve done your chest workout! Make sure you keep at least 48 hours between workouts (eg mon/thu)
The Workout:

Day 1: (Monday)
Lying tricep extension (skullcrushers) 3×10
Dips(weighted if need) 3×10 (or failure)
Standing dumbbell extension 3×8-10
Overhead tricep extension (rope) 3×10

Day 2: (Thursday)
Close grip bench press 3×8-12
Tricep pushdowns 3×10
One arm tricep extension (dumbbell) 3×8
One arm push down 3×8

This workout is designed for people who are looking for building mass onto their triceps as well as getting significant strength gains. If you are unsure about how to do any of these exercises, don`t hesitate and contact us on muscle@iuhu.org