Having trouble getting my triceps to grow, i'm 5 9-10 163 lbs with 15.5" arms, my workout on triceps has been so far...
declined close grip bench press 5RM x 5 sets
tricep pushdowns warm up with 10repsx3sets then 5RMx 5 sets ( i some times over do pushdowns because my arms seem to never get tired from it.. so sometimes i end up doing 20 sets..idk if this is bad or not)
dips 5reps (as fast as possible) 3 sets
close grip bench press 5rm x 5 sets