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The question

I desperately need help with my arms – they look like cottage cheese. Can you suggest any exercises I should be doing?

The answer

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Try the circuit outlined below. Do all three exercises back to back with no rest. At the end of the set, rest for one minute and then repeat the entire thing two times.

Triceps straight arm pullover: Lie on your back with your legs bent and feet on floor. Hold a weight in each hand with arms straight over your shoulders. Palms face each other. Keep your arms straight and slowly lower your arms backward until they reach your ears. Pause for a second and return to the starting position. Repeat 15 times.

French press: Lie on your back with your legs bent and feet on floor. Hold a weight in each hand, arms straight up over your shoulders, palms facing each other. Keep still from your elbow to your shoulder as you bend at your elbows so the weight lowers toward your ears. Return to starting position and repeat 15 times.

To make both exercises harder, do them with your head and shoulders on a stability ball.

Biceps to shoulder press: Hold a weight in each hand. Bend at your elbows and curl the weights up toward your shoulders and then press weights over your head. Lower back down and repeat for 15 reps.

To challenge your balance, stand on one leg as you perform the exercise.

Watch videos for the French press and bicep exercises.

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Trainer's tip: For some variety, try a set of 11s. Start with 10 French presses followed by one biceps curl. Then do nine French presses and two biceps curls. Continue to decrease the French press by one repetition and increase the biceps curls until you are doing one French press and 10 biceps curls. The reps should always add up to 11. Attempt to take minimal breaks throughout the set.



Send certified personal trainer Kathleen Trotter your questions at trainer@globeandmail.com. She will answer select questions, which could appear in the Globe and Mail and/or on The Globe and Mail website. Your name will not be published if your question is chosen.



Read more Q&As from Kathleen Trotter



Click here to see Q&As from all of our health experts.

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