How does actress Kristin Chenoweth, the sexy cover model on the March issue of FHM, get so buff? As a dancer and yoga devotee, her lower body stays lean. But to get her upper body toned, she came to me to help her shape up her arms and shoulders.

Tony award-winning Chenoweth, who appears on the "West Wing" and in the upcoming film "RV," had never had upper-body resistance training. So I developed a strength program for her, and over the last six months, she's been hitting the weights three to four days a week.

The goal was to add some muscle tone to her arms and shoulders, and she saw results very quickly.

Her program used both machines and free weights. But, based on her workout, here's a good starter program that you can do at home or the gym with just some simple dumbbells. Focus on these three activities:

- Biceps curls. Start with legs shoulder-width apart and your hands at your sides, holding a dumbbell in each hand with your wrists facing forward. Keeping your elbows at your sides, slowly raise one hand until the dumbbell is at shoulder height and then lower and repeat.

- Lateral raises. Stand in the same starting position as with the biceps curls, except turn your wrists in so they are against your sides. Keeping the arms straight, raise both arms up until they are at a 90 degree angle (shoulder height), forming a "T" with the body. Then return to the starting position and repeat.-

- Lying elbow extension. Lie on the floor with dumbbells in each hand and wrists facing in toward your body. Raise one arm straight up above you, and then bend the elbow, carefully lowering the weight toward the floor next to your ear. Then lift the weight straight back up and repeat.

Aim to do two to three sets of each of these exercises on both arms. And don't be afraid to use some weight. Select a weight that completely fatigues the muscle by the 16th rep. It will pay off with strong, sexy arms and shoulders.