i do 5 different pushing/pulling (in different directions to work different muscles) at my gym...3 reps of 37 pds on each machine (hey, im a female, shut up LOL)
then i do 3 different reps of 15lb dumbells.
the more range of motion you do and the more reps you do, the better you'll start to sculp your arms. (upper & lower) work out 5 days a week to see fast results.
