<strong>"I never forget anything, Siyah"</strong>, Jeffrey replied smiling at her compliment<em>("Says the man who’s a beast in size")</em>as he turned his back to her and took a pair of 5 stone dumbells for Siyah. She did not want to turn into a muscle girl and yet, she needed some strength. As they were still warming up, Jeffrey walked to her and looked at her eyes. "I think 5 stones are ok for warming up, right?", he handed her in as he grabbed in another weight rack a set of 22 stones. "Let us start with 3 sets of 12 repetitions for biceps...maybe we can intercal te the exercise a back work out", he looked for a bench nearby and walked towards a couple of them.<br/><br/>Jeffrey stood with his torso upright with a dumbbell in each hand held at arms length. His face was serious as his elbows approached the torso and the palms of his hands were facing thighs. While holding his upper arm stationary, Jeffrey curled the right weight as his rotated the palm of his hands until they are facing forward. At that point, he continued contracting the biceps as he breathed out until his biceps were fully contracted and the dumbbells were at his shoulder level. Then, the young man held the contracted position for a second as his squeezed the biceps, making them bulge - Siyah could see how thicker they had become with just the first exercise and Jeffrey was just warming up.<br/><br/><strong>"I am sure you have already done it a thousand times, Siyah"</strong>, he said.<strong> "Just pay attention: only your forearms should move. Slowly begin to bring the dumbbell back to the starting position as your breathe in.  Remember to twist the palms back to the starting position as you come down." </strong><br/>Repeat the movement with the left hand. This equals one repetition.<br/>