3: Triceps Pushdown (Rope)

Main workout:

Focus: Elbows fixed by your sides - 4 sets x 10 reps - Rest 45 sec

The triceps pushdown is one of the best exercises for triceps development. While the versatile upper-body workout is usually done on a cable machine (a fixture at most gyms), you can also perform a version of the move at home or on the go using a resistance band.