Believe it or not, but if you want your triceps to be ripped or toned, than this 3 minuet 30 second is for you. You can do it every few days or so once your up to the task again. An extremely simple yet effective workout I like to call Quick Tri. I advise you to go at your own pace, and encourage you to do all the time. Link -----> Do "Quick Tri" - a great workout in Workout Trainer for Android & iOS - it's awesome! http://skm.me/app_dl/workout_trainer?src=sms_sw Hopefully works for you guys, and Good Luck!