Do the four intermediate exercises shown here for 4 weeks.

WEEKS 1 & 2 : 2 sets of 8–10
WEEKS 3 & 4 : 2 or 3 sets of 6–8

Dumbbell Overhead Triceps Extension with Feet Elevated

        * Grab a pair of dumbbells and sit on the end of a bench with your back straight. Hold the dumbbells at arm’s length above your head, your palms facing each other. Lift your feet off the ground a few inches by raising your thighs slightly.

        * Without moving your upper arms, lower the dumbbells behind your head until your forearms are just past parallel to the floor.

        * Pause, then straighten your arms to return the dumbbells to the starting position.

Body-Weight Triceps Extension

         * Set the barbell supports of a squat rack about 3 to 4 feet above the floor and place a bar across them.

         * Grab the bar with an overhand grip, your hands 6 to 8 inches apart. Still holding the bar, back up until you’re in a modified pushup position: Your arms are straight, your body nearly forms a line from your head to your ankles, and you’re standing on the balls of your feet.

         * Lower your head toward the bar by bending your elbows until your head nearly touches the bar.

         * Pause, then push yourself back up to the starting position by straightening your arms.