Barbell Standing Overhead Triceps Extension

Difficulty: 4/10
Intensity: 7/10
Reps: 4 sets * 12 reps
Muscles: Triceps

Start off standing with your feet shoulder-width apart, your back straight and your abs drawn in.
Hold a barbell or EZ Curl bar about 6-8 inches apart with your palms facing up.
Raise the bar over your head and slowly lower the bar in an arc behind your head, towards your back and hold for a count.
Slowly bring the bar back up to the starting position. Repeat for as many reps and sets as desired.

Barbell Close Grip Bench Press

Difficulty: 4/10
Intensity: 6/10
Reps: 4 sets * 10 reps
Muscles: Triceps

Start off lying with your back flat on a bench with your feet flat on the floor in front of you. Grab the bar with a narrow grip keeping your hands close enough so that your thumbs are able to touch.
Then lift the barbell off of the rack and hold it above your chest as this will be your starting position.
Lower the barbell towards your chest, stopping so that the bar is close to touching you and hold for a second.
Push the bar back up to the starting position and repeat for as many reps and sets as desired.

Cable Rope Overhead Triceps Extension

Difficulty: 6/10
Intensity: 7/10
Reps: 4 sets * 8 reps
Muscles: Triceps

Start off standing with your feet shoulder width apart, keeping your back straight and abs tight drawn in. Grab and hold the rope extension with bothe hands with your palms facing up and raise the rope over your head.
Slowly lower the rope in an arc motion behind your head, feeling your tricep muscles stretching (Don't let your hands touch your neck or your head, because you are resting ...) .
Hold this position for a count, then slowly raise the rope back up to the start.