Repeat this circuit 3 times 3 days per week to see results. 1. Half Moon Rotation This exercise works your shoulders, biceps and triceps. Stand with your feet hip-width apart with your arms extended out to the sides at shoulder height, fingers together, palms facing down. Push your thumbs back until your palms are facing the ceiling. Rotate your thumbs back to the starting position. Do 30 reps, keeping your arms out to the side the entire time. 2. High V This exercise works your shoulders and triceps. Holding a dumbbell in each hand, stand with your feet shoulder width apart, arms raised overhead in a V shape, palms facing outward. Slowly pull your elbows towards your hips. When you make contact, raise your arms back into a V. Perform 20 reps. 3. Side Triceps Lift Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides, palms facing your body. Raise your right arm to shoulder height, rotating the weight as you lift so that your palm is facing the wall behind you at the top of the move. Lift your arm an additional 2 inches, then return to the starting position. Repeat 20 times, then switch arms 4. Back Touch This exercise works your back, shoulders and biceps. Stand with your feet hip-width apart, arms extended out to your sides at shoulder height with a dumbbell in each hand. Bring your arms about 1 foot behind you. Bend your left elbow and touch the weight to your lower back, then raise your arm back to the starting position. Repeat 20 times, then switch arms.