Tank top season is in full swing, which is a great motivator to focus on strengthening your arms. Your biceps, triceps, and chest will feel the burn after this one. For this circuit, start with a heavier set of free weights. If you're completely gassed after the first set, swap your weights for a lighter set. Remember this: if it's burning, it's working!

 

Warm-up: 60 seconds of jumping jacks, 15 seconds rest. Repeat twice.

 

Workout:

10 push-ups

20 standing shoulder presses

10 tricep kickbacks (each arm)

5 lateral raises

15 one-arm rows (each arm)

5 front raises

10 reverse flies

10 upright rows

10 hammer curls

10 dumbbell pullovers

 

Repeat circuit twice.

 

Cool-down: Stretch your arms for 30-60 seconds.