You can put two and three heads together to practice, which is also the method adopted by some bodybuilders. Each part uses 3 postures, and each posture has 3 groups. How to choose the weight depends on what kind of effect you want to achieve. If we take the Hercules route and pursue explosive power, we must have a large weight and few times, and generally control it at about 6 groups 1. If you want to take the bodybuilding route, carve muscle shapes, 8- 12 times as a group, if you train muscle endurance, 12- 15 times as a group. The so-called group refers to the weight that you have just exhausted after doing so much. Do it every 4 days and control it within 45-60 minutes. Pay attention to warm up.
As for forearm muscles, you can use a small dumbbell to twist your wrist back and forth to practice.