Lie back on a flat bench. Using a close, supinated grip (around shoulder width), lift the bar from the rack and hold it straight over you with your arms locked extended in front of you and perpendicular to the floor.

Lower the bar slowly until you feel the bar on your middle chest. Pause for a second.

Bring the bar back to the starting position and push the bar using your triceps muscles. Lock your arms in the contracted position, hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Stand up straight with a dumbbell in each hand at arm's length. Keep your elbows close to your torso.

Curl the dumbbells while contracting your biceps. Continue to raise the dumbbells until your biceps are fully contracted and the dumbbells are at shoulder level with palms facing you.

Begin to rotate the palms of your hands until they are facing forward. Keep the upper arms stationary. Hold the contracted position for a second.

Slowly begin to lower the dumbbells back to the starting position but with the palms facing you. Repeat the exercise according to the training plan.

Lie flat on a bench while holding a dumbbell at arm’s length. Your right arm should be perpendicular to your body. The palm of your right hand should be facing towards your feet as a pronated grip is required to perform this exercise. Place your left hand on your bicep for support.

Slowly begin to lower the dumbbell down.

Lift the dumbbell upward to the starting position as you contract the triceps. Repeat the exercise according to the training plan then switch arms.

Sit on a preacher bench. Grab the E-Z curl bar at the close inner handle. The palm of your hands should be facing forward and they should be slightly tilted inwards due to the shape of the bar. With the upper arms positioned against the preacher bench pad and the chest against it, hold the E-Z curl bar at shoulder length.

Slowly lower the bar until your upper arm is extended and the biceps is fully stretched.

Use the biceps to curl the bar up until your biceps is fully contracted and the bar is at shoulder height. Squeeze the biceps and hold this position for a second. Repeat the exercise according to the training plan.

Grab a dumbbell with your right hand, with a supinated grip (palms up). Kneel down on both of your knees (or crunch) so that your body is facing the flat bench. Bring the dumbbell up so that your right forearm is resting against the flat bench. Your wrist should be hanging over the edge.

Start out by curling your wrist upwards.

Slowly lower your wrist back down to the starting position. Repeat the exercise according to the training plan then switch arms.