Stand up with your torso upright while holding a EZ barbell with close grip. The palm of your hands should be facing forward. The elbows should be close to the torso.

While holding the upper arms stationary, curl the bar forward while contracting the biceps. Continue the movement until your biceps are fully contracted and the bar is at shoulder level. Hold the contracted position for a second and squeeze the biceps.

Slowly bring the bar back to starting position. Repeat the exercise according to the training plan.

Stand with your torso upright and with a dumbbell in each hand held at arm’s length. The elbows should be close to the torso and the palms of your hands should be facing your thighs.

While holding the upper arm stationary, curl the right dumbbell as you rotate the palm of the hand until it is facing forward. At this point continue contracting the biceps until it is fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second as you squeeze the biceps.

Slowly begin to bring the dumbbell back to the starting position. Repeat the exercise with the left arm. Repeat the exercise according to the training plan alternating arms.

Stand on the back side of an incline bench as if you were going to be a spotter for someone. Have a dumbbell in your right hand and rest it across the incline bench with a supinated (palms up) grip. Position your left hand at the incline bench and extend it. The chest should be pressed against the top part of the incline bench and your feet should be pressed against the floor at a wide stance.

While holding the upper arm stationary, curl the dumbbell upward while contracting the biceps. Only the forearm should move. Continue the movement until your biceps are fully contracted and the dumbbell is at shoulder level. Hold the contracted position for a second.

Slowly begin to bring the dumbbell back to starting position. Repeat the exercise according to the training plan then switch arms.

While holding a EZ barbell with pronated grip (palms facing forward), lie on your back on a flat bench with your feet lying on the sides of the bench shoulder width apart. The space between your hands should be narrower than your shoulders. Press the barbell up so that it is at arm’s length above you. Your arms should be overhead and perpendicular to the floor.

Using your forearms only, lower the barbell in an arc motion until it gets close to your forehead. Hold this position for a second.

Use your triceps to push the barbell back up to the starting position. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.

Grab a pair of dumbbells. Sit on a flat bench. Lift the dumbbells (palms facing each other) over your head until your both arms are fully extended.

Keeping your upper arms close to your head, lower the dumbbells behind your head. The forearms should be parallel to the floor and the elbows bent in a 90 angle.

Extending your arms and using your triceps raise the dumbbells back to the starting position. Repeat the exercise according to the training plan.

While holding a pair of dumbbells lie on your back on a flat bench with your feet lying on the sides of the bench shoulder width apart. The space between your hands should be narrower than your shoulders and your palms facing each other. Press dumbbells up so that they are at arm’s length above you. Your arms should be overhead and perpendicular to the floor.

Using your forearms only, lower the dumbbells in an arc motion until they gets close to your forehead. Hold this position for a second.

Use your triceps to push the dumbbells back up to the starting position. Hold for a second and then start coming down slowly again. Repeat the exercise according to the training plan.