Preacher Curls– Using a Swiss ball or any bench, exercise is as per animated pic, one warm up set of 12 then 3 working sets of 10, 8 and 6 reps increasing the weight each set until only 6 good reps can be done on the last set. Tempo is 3 sec up, squeeze the muscle and then lower for 4 secs, rep the process for the required number of reps. Rest is 2 mins between sets and 3 mins between exercises. Ensure to stay hydrated and of course breath, don’t hold your breath.
Bench Dips Weighted– As per the animated pic, use a dumbbell or plate as shown to add resistance, reps temp etc. as per preacher curls.
Incline Dumbbell Curls– As per animation
Skull Crushers– As per animation on bench or floor as shown is fine.
Hammer Curls – The arms hang down palms facing each other rest as per animation etc.
Overhead Extensions – As per the animation stay on same weight here but do the four sets increase next time you do arms.