Mike

Bicep curling

start of with a weight you can JUST rep about 12-15 times

start of your first week (3 times a week) easy... the next days will hurt as you recover.. but then if kept up in routine becomes easy

then progress your weights as they become easier to lift

same goes with lats, presses and tricep curls

i started off curling 11kg either side a year ago and im now up to 19kg