Here's what I do for tris:
Overhead Standing Barbell extensions: 2 warm up sets, 2 heavy sets to failure (I did 135lbs for 9 reps yesterday for the heaviest set)
Weighed Dips: 1 set 90lbs to failure, 5-6 reps maybe
1 arm dumbell extensions with 50lbs dumbell. (5 reps)
That's it?
....
*********
thats it.......
i'd need more volumn.. my tris would just laugh at me... if i cut my volumn so low..
obviosly we have diff genetics...
my tri workout is...
pressdowns to warm the elbow joint up.
cable curls
two arm dumbell extensions 4 sets
standin barbell curl 4 sets
seated french press 4 sets
seted alternate dumbell curls
weighted dips 4 sets
preacher curls 4 sets
lying french press 4 sets
concentrated curls 4 sets
seated cable extensions 4 sets
lying barbell curls
close grip benches super set with press downs 4 sets
one arnm cable curls
note after i do one tricep excerscise i do bi's