SHAPE'S Strong, Sexy Arms Challenge is split into two 3-week training plans, both designed to burn fat and build lean muscle.
How it works: You'll perform five total workouts per week: three are focused on weight training and two are designed to increase conditioning through interval work. Before every strength-training session, perform the same dynamic warm up. You can add a optional sixth workout each week by doing something active that you enjoy—a yoga class, playing tennis, etc.
A sample week might look like this:
Monday: Strength Workout 1-A
Tuesday: Cardio Intervals
Wednesday: Strength Workout 1-B
Thursday: Cardio Intervals
Friday: Strength Workout 1-A