Triceps??

[timtim]

Thats a very good point timtim, This may be a stupid question but what are french curls?
Also could you elaborate on the HIIT?

french curls are a db exercise., you sit down and do overhead db extension, both hands on the same db.

hiit is just 1 total set with the heaviest weight possible for as many reps as possible. when you modify hiit for bbing purposes, you stick to 1 muscle group and do 3 to 4 total sets, 1 set per exercise. figure a db bench press with your heaviest weight, lets say 100 lbs dbs, and you do 1 set for as many reps as you can. it should be a low number, definately below 15 or you need to go heavier.

 

[James_D]

french curls are a db exercise., you sit down and do overhead db extension, both hands on the same db.

hiit is just 1 total set with the heaviest weight possible for as many reps as possible. when you modify hiit for bbing purposes, you stick to 1 muscle group and do 3 to 4 total sets, 1 set per exercise. figure a db bench press with your heaviest weight, lets say 100 lbs dbs, and you do 1 set for as many reps as you can. it should be a low number, definately below 15 or you need to go heavier.

Thanks very much im going to try the HIIT in my next workout!

 

[danny_N]

too many rep,try 6-8 ,also do some dips

 

[joe d]

its simple your overtraining them. cut the tri work in half. try throwing in a few sets of rev grip or close grip bench on chest day and thats it. its an extreme opposite but its a start and you can go from there.

 

[uamaverick]

My triceps are my best body part. Now I've always had large triceps even back in high school, so maybe it doesn't matter what exercises I do, but I certainly feel like my tricep routine works the best for me.

seated db extension (or french curls as already stated) : 1 warmup set, 2 heavy sets 4-6 reps
weighted dips : 2 heavy sets at least 6 reps
skullcrushers (or cable pushdowns) : 2 heavy sets 4-6 reps

My triceps all the way around and up to the elbow get hit pretty hard every week. I generally don't do close grip bench. It's a good exercise, I just grow better off those three lifts.

I agree with the others that you're doing too many sets. Get rid of the kickbacks. And I also agree with the other guy who said just start with doing some close grip bench at first on your chest day, and maybe do the 2-3 sets of french curls to start out.