Training for Ladies - Day 1 - Exercise 7 - Dumbbell Overhead Tricep Extension: Starting at the top of the movement, keep your elbows in towards the side of your head. This exercise will give you a great stretch in the triceps. Aim for a tempo of 3 seconds on the way down and then 1 second on the way up. Keep your chest and chin up and don't forget to pull in your navel to activate the core. Don'ts: Avoid bringing your head too far forward, splaying your elbows out to the side or bringing the shoulders back and in a compromising position. Aim for 3 sets x 15 reps with only 30 rest in between sets. Now that day 1 has been completed, rest and complete cardio for day 2 in preparation for a intense leg session on day 3. Nick Jones - World Bodybuilding Champion & Sally Matterson - INBA Australia Sportsmodel Winner.