Get your arms in their best shape by working their two major muscle groups: the biceps and triceps.
Training Guide: Do 3 sets. Choose a weight that's heavy enough so your muscles are fatigued at the end.
Training Guide: Do 3 sets of 8 to 12 repetitions.
Training Guide: Do 3 sets of 8 to 12 repetitions. Add this move to your routine two to three times per week, and allow at least 48 hours of rest between training.