When I used to train at a gym I was always amazed at the weights some quite obviously untrained individuals would attempt to lift. It was as if their greatest desire in life was to injure themselves.
You've seen the types haven't you. The geek with arms the thickness of matchsticks strides confidently over to the weight rack and selects the 80 lb barbell. You can smell the testosterone. He's going to do a biceps curl.
He bends his back till it looks like it might just snap, and still he's only half way up. After all, he knows that to get those big guns he wants he has to lift heavy weights, right?
Wrong, wrong, wrong!!!!!
Always warm up first. See part one.
Then the general rule for safe training for newbies is to select a weight that they can comfortably do eight to twelve reps with in strict form - no cheating.
To avoid injuries, ALWAYS use weights that are right for your level of training. For newbies, after your warm-up set, on the next set the first three or four reps should be very comfortable to perform. If that requires a 20 lb barbell curl, then so be it. People will admire you for having a go. It's better than people laughing at you for looking really silly.
And this way you get to train another day.
Triceps Workout.
Adjustable bar triceps extension.
17.5 kg (38.6 lb) x 18 reps (20)
20.0 kg (44.1 lb) x 13 reps (15)
22.5 kg (49.6 lb) x 12 reps (12) *
25.0 kg (55.1 lb) x 10 reps (10) *
27.5 kg (60.6 lb) x 6 reps (8)
30.0 kg (66.1 lb) x 5 reps (6)
32.5 kg (71.7 lb) x 2 reps (4)
17.5 kg (38.6 lb) x 9 reps (15)
Triceps kickback.
12.5 kg (27.6 lb) x 15 reps (20)
Next time - biceps.
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