Standing Dumbbell Curls
Stand with your feet shoulder width apart, and knees slightly bent. Keep your midsection firm throughout the exercise and your back straight. Hold a dumbbell in each hand down by your sides of your thighs, palms facing forwards. Curl the dumbbells up towards your shoulders until you feel the "pulling feeling" in your biceps. Now lower the dumbbells down to starting position and repeat exercise until you have complete your set.
Tricep Dips
Sitting on a bench or chair, have your legs extended out in front of you. Make sure your body is stable and your chest is out, keeping your midsection firm throughout the movement. Have your hands besides your backside and facing frontwards. Place your backside to the edge of the bench or chair, making sure the chair is secure and won't slip out from under you. Now lift yourself off the bench or chair, your legs should now be slightly bent. Lower your body down slightly until your elbows are nearly in line with your shoulders. Push yourself back up and lower your self down again without stopping. Do this for the required amount of reps.
