Strengthen your arms

If you want results, you can't shy away from the heavier end of the weight carrier. Increasing the resistance not only puts stress on your muscles, it also saves you a lot of time.

And when it comes to seeing visible changes in your upper arms, variety is paramount too. Trying a new routine like this one will surely do the trick.

Are you looking for even faster results? Try adding fat burning intervals in between your supersets. After the dumbbell extensions, drop to the floor and do 10 burpees. After you complete your cross-body triceps extensions, she prescribes 50 climbers – that's on each leg, folks!

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Getting started

You'll need a bench, two medium-weight dumbbells (for your one-arm movements), a heavier dumbbell (for your bilateral movements – start at 20 pounds and go from there), and a medicine ball.

Do exercises with the same number as a superset, then rest before repeating. After resting after your last set of lying cross-body triceps extensions, do as many push-ups as you can. Do this workout twice a week, leaving at least 48 hours between sessions.

exercise Number of supersets Repetitions per superset Pause between supersets

Standing alternating triceps kickback

2

12-15 (each arm)

60 seconds

Sitting dumbbell extension

2

12

60 seconds

Dumbbell skull breaker

2

12

60 seconds

Lying cross-body triceps extension

2

12-15 (each arm)

60 seconds

Medicine ball triceps push-up

1

To get tired

N / A

Standing alternating triceps kickback

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Standing alternating triceps kickback

To install: Stand with a dumbbell in each hand, palms facing in, and bend forward until your torso is about 45 degrees off the floor. Raise your elbows so that your upper arms are parallel to the floor (your elbows should be bent about 90 degrees).

Action: Extend one arm from your elbow to move the weight behind you. Pause, then slowly return to the start. Repeat on your other arm, alternating sides.

Sitting dumbbell extension

Sitting dumbbell extension

Sitting dumbbell extension

To install: Sit on the end of a bench with your feet firmly planted on the ground. Take a heavy dumbbell and hold it vertically above your head with both hands. Keep your upper arms next to your ears while doing this.

Action: Bend your elbows to lower the weight behind your head. Stop when your forearms are parallel to the floor (or lower if your freedom of movement allows it). Extend your arms to return to the start.

Tip: Make sure your lower back isn't too round. If this is hard to avoid, try a lighter weight.

Dumbbell skull breaker

Dumbbell skull breaker

Dumbbell skull breaker

To install: Lie on your back on a bench, with your feet firmly planted on the floor, or with your legs and feet bent on the bench (whichever is more comfortable). Hold a heavy dumbbell horizontally with both hands as shown, and extend your arms straight across your chest.

Action: Keep your upper arms steady and bend your elbows to lower the barbell. Hold it an inch or two above your forehead, then extend your arms to return to the start.

Lying cross-body triceps extension

Lying cross-body triceps extension

Lying cross-body triceps extension

To install: Lie with your feet up on a bench with your feet on the floor (or on the bench as described in the Dumbbell Skull Crusher above). With a dumbbell in one hand, extend your arm over you, palm facing forward, and place your wrist over your shoulder. (Try putting your non-working arm on your hip or use it to keep your working arm still.)

Action: Bend your elbow to move the weight toward your opposite shoulder (e.g., when moving your right arm, move it across your body to the left). Return to the start. When your set is ready, switch sides and repeat the process.

Tip: Slow, steady repetitions tire the muscle better.

Medicine ball triceps push-up

Medicine ball triceps push-up

Medicine ball triceps push-up

To install: With your feet and hands together on a medicine ball, get into a push-up position on the floor.

Action: Keep your back straight as you flex your arms to lower your chest toward the ball. Your elbows should be close to the sides of your body and not flare up sideways. Stop at the bottom for a count, then press through your palms to straighten your arms and return to start.

Tip: Using a ball with a smaller girth is more difficult.

The cardio restriction

The truth is, you can't just sit back on a defined triceps. Just like a million crunches won't get you a six-pack, a program like this won't affect your body without a clean diet and cardio schedule.

So, here's what you need to do: a day or two a week, get on a cardio machine and sweat it out for 20 to 30 minutes. Research has shown that the most dramatic results are achieved when you try hard. So alternate between one or two additional sessions per week for 30 seconds at a moderate pace with thirty to sixty seconds of “oomph”.

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