tri this for you tri's designed by Tri

start of with a warm of over head extentions with a decent weight. do about the warm up sets.

after warm up you will start this

super set
dips 12-15 per set after each set go to a cable station and do one handed push downs one hand at a time.
3 sets of each superseting

next

french presses you will lay down on a bench and get two 20lbs weight hold them straight up in the air and lower both arms to your fore head like a scull crusher.
3 sets 10reps

v-bar rope push downs
heavy weight
3sets 6-8 reps

you do this twice a week your tris will blow up