DUMBBELL CURL (BICEPS) & FRENCH PRESS (TRICEPS)

ADVANCED BEGINNER

Frequency: Do these exercises as part of a total-body weight workout three times a week.

Technique: Increase weights by 21⁄2 to 5 pounds for each set.

Rest: 2 minutes between sets

Progress: Start each week using your heaviest weight from the week before.

Variety: After 3 or 4 weeks, go back to the Beginner exercises, but use the guidelines above.

How long: When your strength and muscle size stop improving, or when you have the time and energy to do more exercises, move to the next level.

 DUMBBELL CURL (BICEPS)

Sets: 3 Repetitions: 12, 10, 8

 FRENCH PRESS (TRICEPS)

Sets: 3 Repetitions: 12, 10, 8