Sorry I have not put up my workout in a while, I did not have internet for a week or so. But I am back now and this is what I did yesterday. Great way to fry the triceps.
Chest And Triceps Workout
3 stets of this tri-set
1a. Bench: 295x5
1b. Bench: 245x10
1c. Dumbbell nose breakers: 30x15
2a. Standing Front front raise: 45x15
2b. Weighted med ball push ups: x15
2c. Band push downs: 30sec
Quick and gives a good pump.