Triceps/Ab Thickness

3 way straight bar pushdowns-15 each way
4 sets

3 way skull crushers-15 each way
3 sets

Tri-set
Dumbbell rollback skulls on the floor-12 reps
Bench Dips-20 reps
Ring Dips-15 reps
5 sets

Super-set
Bodyweight triceps rope press-10-15 reps
Band pushdowns-20 reps
4-5 sets

Ab Thickness
Ab wheels-25 reps
Weighted crunches with 25 lb plate-25 reps
Decline Bench sit-ups- 25 reps regular; 25 reps side to side
Kneeling cable crunches -25 reps
4-5 sets total