so far my whole upper body is looking pretty damn awesome, for triceps and chest I do these workouts in this order (tricep and chest are my favorite)
bench press 135 x 10, 5 sets
High cable chest fly, 40 pounds each arm, same as the last, 10 reps, 5 sets
Low cable chest fly, 30 pounds each arm, same as the last, 10 reps, 5 sets
Incline barbell bench press 95 x 10, 5 sets
decline barbell bench press 95 x 10, 5 sets
Dips with 45 pounds added x 10, 5 sets
Rope pull downs, the weight I'm not sure I just find what feels good and do that for 10 reps, 5 sets.
Straight bar pull down, same as the rope pull downs
Skull crushers 30-50 pounds, 10 reps, 5 sets
Finally I do seated bent over one arm dumbbell tricep extensions, 5-10 pounds 10 reps, 5 sets for each arm
I got tired of being a lazy skinny fat looking dude, grossed out and upset at myself, so far so good and im happy with the results and myself
smile