bicep & tricep exercises...LOTS of reps! You can also throw in some push-ups and plank holds for upper body toning. Also boxing type moves are great!
some info from
www.fitlinxx.com/Article.asp?id=1033Push Ups
The push-up is an all around great exercise for the upper body and arms - especially your pectorals, abs, biceps, triceps and deltoids.
Lie face down on the floor with your hands at shoulder level, fingers pointing forward. Keep your back flat, your abs pulled in and your legs straight then slowly push yourself up from the floor until your elbows are straight, but not locked. Hold for one count then slowly return to the starting position. Don't let your body touch the floor. Repeat for one to three sets of 8 to 12 reps.
Biceps
Curls
The curl is a classic bicep exercise and is extremely versatile. It can be performed either standing or sitting and with a barbell or dumbbells. It's important to make sure whichever position you chose, that you keep your back straight. Also, make sure you don't jerk the weight up by rocking your body. Your biceps should take the entire brunt of the exercise. If you find yourself forcing the weight up, choose a lighter weight.
Stand with your legs hip width apart and your abdominals pulled in. Hold a barbell or dumbbells with your palms facing away from your body and let the weights lightly rest on the front of your legs. Keep your elbows in close to your body as you slowly curl your arms up toward your shoulders, bending at your elbows. Hold at the top of the movement for one count then slowly return to the starting position. Perform one to three sets of 8 to 12 reps.
Hammer Curls
The hammer curl is performed in the same manner as the classic curl with one minor difference - instead of facing your palms away from your body, turn them in to face each other. Perform one to three sets of 8 to 12 reps.
Concentration Curls
Because your arm is braced against a stationary object, the concentration curl is more difficult and a lighter weight should be used.
Sit on the end of a bench with a dumbbell in your right hand. Lean forward and let your right arm hang down, resting on the inside of your right thigh with your palm facing the left leg. Raise the dumbbell by slowly bending the elbow up toward your shoulder. Hold for one count then slowly return to the starting position. Do one to three sets of 8 to 12 reps.
The biceps also can be worked in your facility on the cable machine, arm curl machine or preacher curl machine.
Triceps
Tricep extensions
Sit up straight on the end of a bench and hold a dumbbell in each hand with your arms extended overhead. Bend your arms, letting the weights hang comfortably behind your head and keep your elbows close to your ears and pointing to the ceiling. Bring the weights up slowly by straightening your arms, making sure that your elbows don't move forward or come away from your head during the movement. Hold for one count then slowly lower. Do one to three sets of 8 to 12 reps.
Tricep kickbacks
Place your left knee and left hand on a bench for support and keep a slight bend in your standing leg. Hold a dumbbell in your right hand and bend your upper body forward slightly. Bend your right arm at approximately a 90-degree angle behind your body. Your upper arm should remain stationary and parallel to the floor throughout the entire movement. Keeping the elbow in close to the body, slowly extend your elbow until your arm is almost straight. Hold for two counts then slowly return to the starting position. Perform one to three sets of 8 to 12 reps on each side.
Tricep Dips
Dips can be done with a bench or on a dip stand.
If you're using a dip stand, step between the bars and put one hand, palm down, on each bar. Your hands should be parallel to your chest. Push yourself up slowly until your arms are straight. Then, slowly lower until the sides of your chest are about even with the bars. Repeat the movement. Perform one set of 10 reps.
If you're using a bench, sit on the edge and place your hands next to your hips with your fingers pointing forward. Extend your legs out in front with your feet flat on the floor then slowly lift your weight off the bench by straightening your arms. Allow your hips and butt to move forward so that they can clear the bench in the down phase of the movement. Keeping your elbows close to your body, slowly lower yourself down until your forearm and upper arm are close to a 90-degree angle. Don't let your shoulders scrunch up to your ears or go so low that you place strain on your shoulders. Push yourself back up and repeat. Perform one to three sets of 8 to 12 reps.
The triceps also can be worked in the gym by using a pushdown machine.
I've noticed my upper arms are pretty "jiggly" and would like to know what the best exercises are to firm them up a bit. I thought about maybe just some light weights. Thoughts? Anything you've tried that works? 
