Execute a set of bench dips with dipping bars. Position your feet on the lower supports and grip the bars firmly with your hands. Remove each foot from the supports and hold yourself in the air with your arms fully extended. Lower yourself by bending your elbows and stop when your upper arms are parallel the floor. Push yourself back up, squeeze your triceps forcefully and repeat.

Stand with your feet shoulder-width apart to do overhead barbell triceps extensions. Hold the bar with an overhand, slightly less-than shoulder-width grip above your head with your arms fully extended. Keep your upper arms still as you bend your elbows and lower the weight behind your head. Push the bar back to the starting position and repeat.


Attach a rope to a high pulley on a cable machine to do pushdowns. Stand facing the weight stack with your feet shoulder-width apart and grasp the ends of the rope. Pin your upper arms to your sides and bend your elbows. Keep your upper arms still as you push the rope down and outward with your hands. Stop when your arms are fully extended, slowly raise the rope back up and repeat.


Grasp a barbell with a wide grip to do curls. Stand with your feet shoulder-width apart, position your hands about 6 inches wider than shoulder-width apart on the bar and hold it against your thighs with your palms facing forward. Keep your upper arms tight to your sides as you bend your elbows and move the weight upward. Stop when your hands face your chest and squeeze your biceps forcefully for a second. Lower the bar back down slowly and repeat.


Use a pullup bar to do wide-grip chinups. Grasp the bar with an underhand, wider-than shoulder-width grip and let your legs hang straight down. Tighten your abs and keep your upper body still as you bend your elbows and pull yourself up. Stop when your chest is bar height, slowly lower yourself down and repeat.


Fasten single handles to shoulder-high settings on a cable machine and stand between the weight stacks to do lateral curls. Position your feet shoulder-width apart, hold a handle in each hand with your arms extended to your sides and turn your palms up. Keep your upper arms still as you bend your elbows and move the handles toward the sides of your head. Squeeze your biceps forcefully for a full second, slowly straighten your arms and repeat.

(Source: health-heaven)