Warm up to get you circulation pumping and prepare your muscles for the workout. You can do this by jogging in place or using a stationary cycle for five minutes.
Perform one-arm triceps kickbacks. This exercise is great for the back part of the flabby arms. Stand alongside the bench and place your left knee on it. Bend over and place your left hand on the bench to support your body. Holding a light dumbbell in your right hand, position your upper arm parallel to floor. Extend your arm back until it is straight. Do three sets of 8 to 10 repetitions. Repeat the exercise on your right side.
Perform a biceps curl to target the front part of your flabby arms. Hold both dumbbells at your sides, palms facing in, with your arms straight. Keep good form throughout the exercise.
Keeping your elbows at your side, raise one dumbbell and rotate your forearm until the forearm is straight up and your palm faces your shoulder. Lower and repeat with opposite arm. Continue to alternate between sides. Do three sets of 8 to 10 reps.
Perform push-ups. This is a great exercise if you don't have weights and also works the chest and shoulders.
Your body should be straight from head to toe. Slowly lower your body (don't let your body sag) as low as possible without touching the floor. Pause, then raise back to the starting position. Don't lock your elbows! Do as many reps as you can.
Keep your eyes straight ahead don't look down. Exhale upon exertion. You can vary hand position: keep your hands closer together to work the arms more; wider works the shoulders and chest.