[font=Tahoma, Verdana, Arial, sans-serif]Yah ill help you out.[/font]
[font=Tahoma, Verdana, Arial, sans-serif]1. Pick the heaviest dumbbell you can find[/font]
[font=Tahoma, Verdana, Arial, sans-serif]2. Once you do that set it on the floor[/font]
[font=Tahoma, Verdana, Arial, sans-serif]3. Extend your arm and PULLLL AS HARD AS YOU CAN[/font]
[font=Tahoma, Verdana, Arial, sans-serif]4. do that until your arm feels reallly bad[/font]
[font=Tahoma, Verdana, Arial, sans-serif]5. Enjoy your big muscles[/font]