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Compound exercises are those that involve more than one joint and more than one muscle group throughout the range of their motion. Examples of compound exercises are: Squats (with barbell and dumbbells) Lunges. Deadlifts. Leg Press. Barbell Bench Press, Dumbbell Bench Press (flat, incline, decline) Close Grip Bench Press.
Do exercises in each triceps workout that emphasize the long, lateral and medial heads. Generally, do compound lifts first, two-hand free-weight lifts next and finish with one-arm or cable exercises. Include free-weight exercises in each tri workout. Lock your elbows in place until you reach strict-rep failure.