Michelle Obama has made shapely arms and a toned physique attainable and fashionable for American women. This is done through clean eating and weight training (doesn't become complete unless both parts are included). Triceps are those muscles running on the underside and outside of your upper arm. Target those muscles once a week ( this muscle group can easily be done at home with 8-12 lb. weights).
Try triceps kickbacks. Feet shoulder width apart. Slightly bent at knee's and waist. With head in natural alignment with your spine, move arms from being bent in front of you, moving back towards your rear end. Hold for 2-3 seconds, move back to original position. Don't swing your arms like a pendulum. You can strain a muscle doing this. The work is done moving in both directions and should be very deliberate. If done correctly, you will feel the muscle burn ( try looking online for an example if my description isn't clear for you).
You can also try lying triceps extensions, standing triceps extension and bench dips.
Triceps are a difficult muscle group to see quick results with ( unlike biceps), but the work will be worth the wait, and the effort!
Workout :
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Food Diary:
Breakfast-
1/4 cup non fat yogurt, 1/2 cup mango(80 cal)
whole wheat low fat English muffin(100 cal)
1/3 egg whites with 1/2 cup spinach (80 cal)
A.M. Snack-
Raw green beans(15 cal)
Lunch-
4 oz. Tuna steak (230 cal)
Salad- 2 cups spinach, 4 cherry tomatoes,cucumber(50 cal.)
P.M. Snack-
1 cup raspberry sorbet ( 150 cal)
Skinny cow ice cream sandwich( 140 cal)
Dinner-
1 cup turkey chili (220 cal)
1 tomato (35 cal)
1 ear corn ( 90 cal)
Dessert-
Brown rice rice crispie treat(100 cal)
Apple treat ( 50 cal)
TOTAL CALORIES-1340
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