i do wrestling and i am14...before practice i do 3x10 curls,hcurls,standing triceps extensions,dbell rows,shrugs and mpresses with light weight in this order.... After practice. I lift 35 to 40 pound dumbbells.(one hand at a time)i do 10 curls,10 hammer curls,then ( both hands holding a 35p. dumbbell) 10 standing triceps extensions.(repeat 3 times = 4 all together)..... Then 8 force negative lifts, 8 hammer curls,then ( both hands holding a 35p. dumbbell) 8 standing triceps extensions.(repeat 1 = 2 all together)...Then i do 10 bent over dumbbell rows for each arm...with 2 dumbbells i do 30 shrugs and then i do 25 military presses.finally i do 25 push ups, stretch, then rest aka watch TV...I do this Monday Wednesday and Friday...sometimes skipping so i could relax...