Love the ease of using circut training equipment at the gym? Try this fool-proof machine routine that'll sculpt your arms in no time!

General Guidelines
Aim for 8 to 15 repetitions per set using a moderately heavy weight; you should feel as if you've pushed yourself hard by the time you complete the last rep of each set. Do 1 to 3 sets of each exercise and rest 30 to 60 seconds between sets to give your muscles plenty of time to recover (unless otherwise noted).

Lat Pulldown
(Back, shoulders, biceps)

1. Before you start, sit in the seat and adjust the thigh pads so that your legs are firmly wedged underneath the pads while your knees are bent and your feet flat on the floor. Then stand up and grasp the bar with an overhand grip and your hands about six inches wider than shoulder-width apart. Still grasping the bar, sit back down and wedge the tops of your thighs (just above your knee) underneath the thigh pads. Stretch your arms straight up, keep your chest lifted, and lean back slightly from your hips.
2. In a smooth, fluid motion, pull the bar down to the top of your chest. Hold the position for a moment, then slowly raise the bar back up. When you've completed the set, stand up to return the weights to the stack. Don't just let go of the bar while you're seated; otherwise the weight stack will come crashing down.

Vertical Chest Press Machine
(Chest, shoulders, triceps)