Tricep extensions are key for tight toned arms and there are many to choose from but the two variations below are great for isolating and sculpting as well as building upper body strength, core strength and core stability. And using more muscles to work triceps means more calories burned and better, faster results without a lot of isolation work.

Exercise
Advanced Tricep Bench Dip 1. Start by placing your hands on the bench and then placing your feet on top of the ball. 2. Once stabilized proceed to bend your elbows until your arms bends to about 90 degrees. 3. Return to the starting position by extending your arms until they are straight again. 4. Repeat for the desired repetitions. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time
Bent Over Cable Extension 1) Stand in an upright position. Grasp bar with shoulder or medium width with overhand grip. 2) Start position: Bend forward so your body is at a 45 degree angle. 3) Lower bar behind head by bending elbows to 90°. Elbows should remain pointing forward. 4) Return to start position with elbows extended 5) Remember to keep back and head straight in a neutral position - hyperextension or flexion may cause injury. Keep shoulder stabilized throughout movement. Trainer's comments:	Sets Reps Weight/ Resistance Tempo Time