Perform the following routine twice a week. You’ll need a couple of dumbbells and a bench for some exercises. Make sure to rest for 30 seconds between each set. Tricep Extensions 4 sets of 8-12 reps Stand with your feet shoulder width apart. Grasp the weight with both hands and place it behind your head between your shoulder blades. Lift your arms so they’re straight above your head, making sure your elbows don’t flare outward too much. Return to the starting position and repeat. Tricep Kickback 4 sets of 8-12 reps Stand with your feet together, knees slightly bent, bent forward at the waist. Forming a 90 degree angle with your arms, grip your weights, allowing your forearms to hang straight down. Lift upward and back until your arms are fully extended at your sides. Remember to keep your arms close to your sides. Bring your forearms back until your arms are straight. Tricep Dips 2-3 sets of 15 reps Place your hands on the edge of the bench with your knuckles pointed at your back. Place your feet a few feet in front of you. Straighten your arms (without locking them) and then slowly bend your elbows and lower your body toward the floor, until your elbow is at about a 90-degree angle. Once your reach the bottom of the move, straighten your arms to push down on the bench til you’re back at the top.