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This week we will continue to work on the triceps and also the biceps to help you build a pair of ripping arms that you can show off. For triceps, we will have the kick-back, and we will do bottle curl and hammer curl for biceps.
Triceps kick-back
Step One
Rest your knee and palm on the bench and your other leg on the floor, while holding a weight, or a bottle, in your other hand. Hold the weight so you have a 90-degree angle at your elbow. 
Step Two
Pull the arm holding the weight back until it is parallel to the floor. Keep your back straight throughout the movement. Switch sides and repeat. Try to do four sets of 20 for every arm.  
Bottle Curl 
Step One
Sit on a bench, hold a weight, or a bottle, in one hand with your elbow resting on your inner thigh. Keep your forearm straight.
Step Two
Raise the weight up towards your shoulder. Remember to keep your wrist straight and only bend at the elbow. Try to do three sets of 15 for each arm
Hammer Curl
Step One
Sit on the edge of a bench and hold a pair of weights, or bottles, with your arms straight. 
Step Two
Curl the weights up towards your shoulders. Remember to keep your upper arms tucked against your sides as you bend your elbows.Try to do four sets of 20. 
Workout instructions by  Fitness First personal trainer Bosco Choi



Tone up your triceps