I've been guilty of doing the same workout over and over and over again. I feel I've grew tremendously from this tricep workout but I would like to see what you guys do / what I can change.
1. Close Grip Bench (4 sets)
2. Skullcrushers or Weighted Bench Dips (3-4 sets)
3. Over the head DB (3 sets)
4. Rope or Single Arm Pull downs (3 sets
I always start with Close Grip Bench...It's just a bad habit. I've grown huge triceps from doing this, but I know I can benefit from changing it up since my triceps adapt to the load.
Also how much would it effect my growth to do smith machine cgbp rather than on the bar? Once or twice I did it on the smith machine, and felt alot better simulation into my triceps.