Really just build up Biceps, triceps, calves, and forearms. I work for BMW third shift and i'd like to have them built up better. I'm not all for looking ripped just muscle strength.

Okay i've been having trouble with this, just because i don't want to over do it. So rep is short for repetition obviously. But I saw something on a site that said 3 reps (dumb bell curls) then it said 10, 8, and 6. So does that mean the first rep I do 10, the second 8, and third 6. Or do just all t...