to tell you the truth, I've gotten great results doing just bench presses(5-6 sets, 8 reps) and Overhead Extensions(4-5 sets, 8 reps) every other day or two. I've been doing this for about five months and my triceps are really looking good. i don't really do whole workouts, i usually do 1 or 2 exercises for a muscle every other day or two.