Kneeling V Bar 4 sets of 6-8 reps
Bench Dips 4 sets of 6-8 reps
Seated Overhead Dumbbell Extension 4 sets of 6-8 reps
Rope Pressdown 1 set of 12-15 reps

The Moves

Kneeling V-Bar Pushdowns: I like doing this exercise from the kneeling position because it prevents you from using your bodyweight to push the weight down. I like to start with two warm-up sets to get the elbow joint and arms warmed up.
Bench Dips: Dips between benches really focus on the triceps, especially the lateral head. If needed, you can have a partner stack weight on the tops of your thighs to make the exercise more challenging.
Seated Overhead Dumbbell Extension: Choose a single dumbbell that won’t cause you to arch your back. A low-back bench is best for this exercise. Keep your shoulder blades and back against the bench. You will also want to make sure to keep your elbows tucked in close to assure proper engagement of your meaty, long head.
Rope Pressdown: This works great if you have a workout partner but if you don’t, no need to worry. You will perform a drop set on this exercise, repping to failure with a weight you can handle for 12-15 reps, then continuing on to failure 3-4 more times in this manner until you can only do 4-6 reps.