I think my favorite exercises include working the triceps. I want sculpted triceps very badly, and my new job asked me to make a tricep workout (this will last about 15 minutes). Enjoy!
Triceps
Here are some tricep demo's as well as additional moves if you have the equipment! http://www.bodybuilding.com/fun/arms-exercises-8-amazing-triceps-moves.html
These can all be done with a mat, and medium/heavy dumbbells. Do 3 sets of 12 reps for each, and alternate exercises to avoid fatigue.
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DB rollbacks
o
Dbs at ears, elbows to ceiling, push dbs to
ceiling and back
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Skullcrushers
o
Reg sets
o
Pulse
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Kickbacks with a twist
o
Kickback (body slightly bent, knees bent, elbows
bent, dbs at waist height, bring back behind you through elbow movement –
twist=twist hands so fingers face ceiling
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Kickbacks (and pulse)
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