It is a fact: the First Lady has arms going on, and we’ve now learned her trainer’s tips that include hammer curls and triceps pushdowns. Go, Michelle!

Just in case you’re interested, I’ll tell you what I learned from my trainer, Sasha Lodi, back when I had a trainer. I quote him in the “Become Surprisingly Fit” chapter of Living a Charmed Life when he says, “It doesn’t matter who you are or how much money you have: there’s only one way to get muscle. You have to build it yourself.” 

Sasha is colossally cool. He was born in Tibet to a Tibetan mother and Italian father. He grew up in India, Italy, France, and England, speaks six languages, and has been in a variety of businesses from fashion design to restaurants. But all through his life, he’s known the power of pumping iron and he credits that, along with a good diet and easygoing attitude, with why he never gets sick. (He is also totally age-defying: he looks a good 20 years younger than his chronological age.)

So here’s what he taught me and now that I’ve moved away and work out without a trainer, this is what I do on upper body day (two to three times a week), with thanks to Sasha. (Everything started at 2 sets, 15 reps, but now that I’m lifting heavier I’m working down to 12 reps, more weight.)

These terms will sound like Greek (and like geek) to anyone who’s not into weights, but it’s such a great thing to do, I highly recommend getting to the gym and getting at least the basic trainer time that comes free with most memberships. He or she can set you up on a program that works for you and before you know it, well, who knows: maybe you could be Michelle Obama’s arm double. 

Biceps curls 

One-arm tricep raises 

Hammer curls 

Double triceps pushdowns 

Bench press

Pullovers 

Dumbbell flies

Lat machine (upper back)

Rowing machine

Assisted pull-ups

Abs and stretching

Lots of water and a great feeling about yourself.