Reduce your daily intake of calories by 250 to 500 calories. Avoid empty-calorie foods like deep-fried foods, cakes, cookies, ice cream, doughnuts, burgers, pizza and refined white flour products. Consume foods that are high in nutrients: lean meats, fish, low-fat dairy products, fruits, vegetables, beans and whole grains.
Use the flat bench to do French presses. Lie on the bench and hold a barbell above your head with your arms fully extended. Place your hands slightly less than shoulder width apart. Bend your elbows and let the bar come down until it is just above your forehead. Push it back up until your arms are extended. Repeat 10 times.
Perform triceps dips with a bench. With your back to the bench, put your hands on the edge of it and your heels on the ground with your legs straight. Lower your body down until your upper arms are parallel to the floor, push yourself back up. Repeat 10 times.
Use dumbbells to do triceps kickbacks. Stand with your feet together and hold dumbbells at your sides with your hands facing in. Bend forward until your back is almost parallel with the floor. Lift your arms up and back so your elbows are bent 90 degrees, your upper arms are tight against your sides and the dumbbells are hanging straight down with your palms facing in. Push the dumbbells straight back until your arms are parallel to the floor. Bend your elbows back to a point where they are 90 degrees. Repeat 10 times.