I AM AT THE GYM TRAINING BICEPS at 9 weeks out.. I start with 4 sets of curls....... warming up with feather light 20's....... then 30's, 40's then I finish with 50 lb dumbbells ... and of course no gym clip is complete without tons of self loving bicep flexing, sassy mouthed muscle talk and lots of GRUNTING! GRRRR RAWWWR.................