03/11/2013 08:34 am ET

Fast Arm Workout: A Speedy Sculpting Routine

By Candy Kennedy for Self

What: The ultimate upper-body routine. Moves 1, 2 and 3 were tested by the American Council on Exercise and proven to firm stubborn back-of-the-arm flab faster than other triceps exercises do -- the fancy push-up activates 100 percent of the triceps! The rest of the moves hone your other hard-to-tone zones: shoulders, biceps, chest and even your butt.

More from Self:
5 Minutes To Flat Abs
5 New Ways To Do Cardio
The 10 Minute Tone-Up

You'll Need: Two sets of weights. Pick a light pair (5 to 8 pounds) for moves 3 and 7; use heavier ones (8 to 12 pounds) for everything else. If you think, "That was easy!" at the end of a set, go up in weight.

How: Your goal is 3 sets of 12 reps of each move twice a week on alternate days. Work up to it. You totally got this!

7 Moves For Sculpted Arms


Subscribe to the Lifestyle email.
Life hacks and juicy stories to get you through the week.