Good triceps workout

The triceps makes up two thirds of the arm. They are activated when presses for chest and shoulders are performed.
Below is a good triceps exercise.

One arm dumbbell triceps extensions
4x8-10
Pushdowns
3x10-12
Bent-over triceps extensions
3x10-15
Dumbbell kickbacks
3x15
Keep your rest to 30-45 seconds. Train your triceps once per week.