Now you can do some or all of these exercises for the biceps, At first i expect you may only be able to manage two of them before your arms fail but keep at it and within 3 weeks you will be doing all of them, If after a few weeks you see no more progress then for a month try super-setting.Super-setting is where you pick two of the exercises and do one set of each with no rest then a 1 min rest then another set of each with no rest and so on until you have done three sets of each.It kills the first time,But stick with it for a month then back to the other routine,That's the thing with muscles you need to keep them second guessing,They like change.Seeing as i have listed more than enough exercises i would suggest picking 2 bicep and 2 triceps ones you really like and stick with them for about 6-8 weeks and see how you get on, after that 6-8weeks i suggest you swap and try some of the other exercises i have listed on the previous pages.
I realise that for many of you you don't have access to a gym so have to work out at home and you wont have cable machines or parallel bars so hers a couple of alternatives.
Triceps dip:Find a bench or bed then something about 3 feet away and rest your feet on it,rest your hands on the bed or bench behind you and then add a weight to your stomach and when comfortable dip your lower body downwards.3 sets of 10
Triceps curl:Grab a dumbbell and raise it with one hand above and behind your head now lower behind your back and raise again slowly.3sets of 10 as usual.
