Could you give me some training advice?

Hi Shareef.

Great question and i feel I can help you out here as I'm very proud of my abs and tricep development.

Firstly let's address the abs.

One saying I say all the time which is what people find hard to believe is, Abs are made in the kitchen, and maintained in the gym.

Everyone has abs, but are covered with layers of body fat and most people won't see their abs until they are below 10% body-fat so this is where the right diet is critical. As for the gym, here is a workout that will help develop thickness ,shape and strength. I personally don't believe in reps for abs. In like to do 3sets and take every set to failure as the abs respond better to complete fatigue.

Standard floor abs crunch - now remember you back should be flat into the floor and you only need to crunch upwards until a solid contraction is felt. No need to come all the way up off the floor.

Hanging leg raises or knee raises to make it easier for beginners.
Rope cable crunch - important to keep the hips fixed and crunch through the abs and not rock back and forth.
Decline crunch and twist - use a decline bench and crunch upwards and aim you right elbow towards your left knee and vice versa.
Floor plank - remember to keep head, shoulders, hips and knees all in a straight line with your pelvis rotated under causing your lower back to flatten, not arched.

Triceps are a great muscle to work and I love to train them. It's important to hit both heads of the tricep to develop that " hours shoe" look.

I would perform 3-4 sets of each exercise in a pyramid style of training. Reps 15,12,10,8 or as low as 6. Take 60-90 seconds rest in between sets.
Here is a simple basic tricep session to help bring out the thickness and shape.

Straight bar cable push down.
Single arm reverse grip tricep pull down.
Rope cable tricep pull down
Dumbbell tricep kick backs.
Tricep dips.

This is a basic session which will help you develop the shape of the triceps. Many other exercises can be used for more advanced trainers like dumbbell skull crushers and Behind the head Ez bar tricep extensions.

If you need and addition help feel free to ask another question and also join my group.