Dumbbell kickbacks; Using a single, light dumbbell, stand to one side of a flat bench. When working your right arm stand to the left of the bench, position your left knee and left hand on the bench for balance and lean over so your back is running above the bench parallel to the floor. Raise your right elbow up to your hip, letting your forearm and hand dangle straight down. With your upper arm to your side, extend your arm so that it is completely straight. Slowly lower. Just swap everything to the other side when working the left arm.

Lying tricep extensions; lie on a flat bench, using an E-Z curl bar. Begin with your arms extended fully. Point your elbows forward; lower the weight to just behind your head. Extend your arms using your tricep muscles and bring the weight back up. The bar should move in a smooth arc at a regular speed.

Close grip bench; An E-Z curl bar of a regular barbell can be used to perform this exercise. This exercise is performed in the same manner you'd perform bench press exercises, while lying down on a bench. Your hand positioning is the difference; your hands should be placed much closer together. Lower the weight down to your chest and push it back up. You may want to keep your arms slight bent at the top of the movement and refrain from locking elbows.

Overhead dumbbell press; Sit down on a bench with a back rest, using a moderately heavy dumbbell, holding the dumbbell with both hands behind your head. Point your elbows straight ahead and extend your arms raising the weight above your body. Lower the weight as far as you can before raising it back up. If you are unable to raise it once you've lowered to a certain point then you need to choose a lower weight.

If you do triceps exercises after performing chest or shoulder exercises, your triceps should be warmed up but you should still do a warm up set and stretch them out before starting your bicep building exercises. Don't perform more than three tricep building exercises in a work out. One of the biggest mistakes people make is thinking that the more they workout the bigger their muscles will become. This is simply not true. When performing muscle building exercises it is the quality of the workout, not the quantity. Your training workout should not exceed more than a hour. Split routines should only be three days a week, even most pro body builders train four days a week. This is because they know your muscles need time to rest. When you leave the gym your muscles look "pumped" up because your muscle tissue is swollen and damaged. So let your muscles have time to heal before you do another training workout. Get plenty of rest, sleep is the #1 time for building muscle. No rest, no muscle growth. So take your time don't expect result over night building and toning your muscles takes time. Be persistent and don't over do it.