* Bicep Curls: Stand erect in front of a mirror and hold a barbell with weights attached to it in your hand. Now, lift the barbell till your shoulders and then slowly bring it down.
* Preacher Curls: Sit on a preacher bench, with hands stretched on the bench and palms facing towards the ceiling. Hold a barbell in your hands, with weights attached to it, and then lift the barbell till your shoulder level. Lower it down slowly.
* Incline Bicep Curls: Sit on an incline bench and hold one dumbbell each in both your hands. Lift either of the dumbbells, till the shoulders and then bring it down gradually. Repeat for the other hand.
Triceps Workout:
* Triceps Presses: Stand in front of an overhead pulley and attach a bar to it. Fix the weight clip and then hold the bar from above with both your hands. Move the bar downwards completely and then bring it up slowly.
* Lying Barbell Extensions: Lie down on your back on a flat bench. Hold a barbell in your hands, with your hands facing upwards. Now, slowly bend your elbows in the motion of an arc, to keep the barbell about an inch above your forehead and then come back to the original position.
* Double Bar Triceps Dips: Hold a double bar with your palms facing each other. Support your body by holding the bar. Now, slowly move downwards, bent a little bit, to support your back. Remain in this position for sometime (if possible!), or do quick repetitions.
