I suggest you do biceps and triceps training every day. The training subjects are dumbbell 5kg forearm bending, 5 groups, 10 side arm lifting, 5 groups, 10 push-ups, 5 groups, 10 dumbbell chest clamping, 5 groups, 10 spring stretcher chest clamping, 5 groups, 10 times daily. I wish you success in fitness!