1st) Cardio 15 minutes last 3 min. are done in sprint mode.

Tricep work out
-------------------------------------
30 second rest between each set & excersise

Rope push downs ( off Lat ) set 1 = 12 reps w/ 40 lbs
set 2 = 10 reps w/ 50 lbs
set 3 = 8 reps w/70 lbs

Tricep pushdowns (w/short bar) set 1 = 16 reps w/ 60lbs
set 2 = 13 reps w/70 lbs
set 3 = 70 lbs to exhaustion

FB Skull crushers set 1 = bar only 12 reps
set 2 = bar + 5lbs 8 reps
set 3 = bar + 10 lbs 10 reps

FB smith Close grip bench set 1 = 12 reps w/ 50 lbs
set 2 = 8 reps w/70 lbs
set 3 = 70 lbs to exhaustion

DB kick backs set 1 = 8 reps w/ 16 lbs
set 2 = 8 reps w/16 lbs
set 3 = 16lbs to exhaustion

Is this a decent routine for triceps??

Should I change anything??

My Lifting schedule....

Day 1 = Cardio / Chest / abs
Day 2 = Cardio / Legs
Day 3 = Cardio / Back & Lats /abs
Day 4 = Cardio / triceps
Day 5 = Cardio / biceps & shoulders /abs
Day 6 = Cardio
Day 7 = Cardio

Just starting & trying to create a lifting routine now that I have my Keys 1/2 cage / smith / lat / low row / gun rack all set up.

6'4" 206lbs Type 1 diabetic, I'm also learning my body's reaction & glucose adjustments during this NEW work out regime !! :claplow:

I've dropped 12 lbs in 11 weeks doing mostly cardio w/ DB work & abs.
Now I'd like to define my body then gain some muscle mass with mt new equipment.

My Dr. tells me some excersise is better then none, but now I'm dedicated , consistant & disiplined. My wife has noticed some changes in my body but not me as much. :read:

As long as your not planning on building a lot of muscle.
You dont really need to do so many different exercises each workout, i'd cut it back to 2 - 3 exercises per muscle and 2 sets max per exercise.
Doing different exercises each week works well.
But its up to you and your goals.