Triceps Training Exercises

Great, thank you for the detailed information. Based on your preferences and needs, here's a triceps workout plan tailored just for you:
30-Minute Triceps Workout Plan for Beginners
Training Frequency: Once a week, as part of your 4-day routine
Warm-up
Arm Circles: 1 minute
Light Kettlebell Swings: 1 minute
Exercise Circuit
Repeat the circuit 2-3 times
Kettlebell Overhead Tricep Extension
3 sets x 10 reps
Rest for 60 seconds
Dips on Dip Station
3 sets x 5-8 reps
Rest for 60 seconds
Close-Grip Push-Ups
3 sets x 8-12 reps
Rest for 60 seconds
Cool Down
Tricep Stretch: 30 seconds each arm
Forearm Stretch: 30 seconds each arm
Tips and Guidelines
Monitor your elbow during these exercises, especially given your previous injury.
As Jeff Cavaliere often recommends, prioritize form over weight.
Aim to hit the milestone of 20 dips in a row over time. Increase your reps by one each week if possible.
This workout integrates kettlebells and a dip station, as you prefer. It also focuses on improving muscle tone with exercises you already enjoy, like close-grip bench press variations. Enjoy your training and get closer to your fitness goals!