Check it—these compound moves will get you sexy arms faster than those old one-spot-at-a-time sets. “Maximizing the number of muscles that you use is a better return on your rep-vestment,” says Noah Neiman, a master trainer at Barry’s Bootcamp in New York City who has a devoted—and carved—following. Do three rounds of his circuit using five- to 12-pound dumbbells; the lighter ones are for shoulder presses, the heavier for curls. To net even more toning, go slow as you lower the weights. The tight abs and tush you also score? Icing!
Targets shoulders, biceps, triceps, and abs
- Sit on floor with knees bent, feet flat, holding a dumbbell in each hand by hips, palms up. Lean back 45 degrees and lift feet (shins parallel to floor).
- Maintaining V-sit, curl weights to shoulders; press weights overhead, rotating arms out to a goalpost position and then extending them toward ceiling, palms facing forward.
- Reverse motion to lower weights to start.
- Do 15 to 20 reps.