Include the upper arm exercises described below in your exercise program at least three times each week, and you will start to see results in as little as three weeks. Determine the Right Weight to Start With Begin by assessing your current strength level. Get a good set of dumbbells that range from three to ten pounds (more if you have weightlifting experience or expect to increase your strength considerably). Hold the 5-pound weight in your dominant hand and do as many biceps curls as you can before tiring. If you can do more than 15 curls without feeling your muscle tire, you need to use a higher weight.
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You know it's bad when the Surgeon General issues a warning that lack of exercise is hazardous to your health. And that was back in '96. Since then, the stats haven't improved much, either: 25% of the American population is still sedentary and 60% do not exercise regularly (Reference: http://www.cdc.gov). For fitness minded folks, we could do worse than to follow the "hour-a-day" prescription outlined by the Surgeon General's Healthy People Report. It's just a guideline, of course and, as you already know, any amount of activity packed into
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