Pair Cruz's triceps tri-set workout with your cardio and weight training regime twice a week and you should see definition in your arms in a few weeks. Check out her routine below.Try It Repeat the following sequence 2-3 times. With a comfortable weight start with 12-15 dumbbell extensions overhead. Follow immediately with bench dips: Facing away from a bench with a straight body, put your hands on the bench behind you. Bend arms to a 90 degree angle and return. End with a set of 15-25 dumbbell kick-backs: Bend over at waist, keep bent arms tight at your sides, push straight and return.