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There are many different exercises that can help build the biceps and triceps for bigger arms. Free weights are preferred over machine weights because each arm is forced to do the work itself. With machines, the stronger arm can have a tendency to compensate for the weaker one. Bicep exercises include the preacher curl with bar, bicep curls with dumbbells, and hammer curls with dumbbells. Tricep exercises include the seated tricep press, overhead tricep extension lying on a flat bench, and tricep kickbacks. These exercises are all done with dumbbells. Choose at least 3 exercises each for the biceps and triceps and do 3-6 sets of each exercise with 6-10 reps each set. Your weights should be very heavy, making more than 10 reps impossible. As the load becomes easier to lift, increase the amount of weight to continue building muscle. You can build up the pectoral muscles both with weights and without. Push-ups are an excellent body weight exercise for building the chest without weights. The standard bench press with a barbell and weights is a classic chest building exercise. Aim for 3-6 sets of 6-10 reps. Lift as much weight as you can for at least 6 clean reps. If you can complete more than 10 reps, increase your load. Chest flies with dumbbells on a flat bench is a great exercise for working the chest muscles. Do 3-6 sets of 6-10 reps each, lifting your maximum load. The incline dumbbell press works the upper chest area. Do 3-6 sets of 6-10 reps for this exercise. If you can lift more reps, remember to increase your load. When building up your chest muscles, you don't want to neglect the back. Having a strong back will keep your body balanced. Three exercises for building a stronger back are lat pull downs, rack pulls, and the seated one-arm cable row. Do 3-6 sets of 6-10 reps for each exercise. Remember that each exercise should be done with a heavy weight load. As lifting becomes easier, increase the weight. You should never be able to complete more than 10 reps in a set. There are plenty of exercises that target the glutes and the different muscle groups of the legs. To gain size, the general rule is 6-10 reps per set, 3-6 sets, and weight that is so heavy you cannot do more than 10 reps in a set. Squats, the leg press, and even walking lunges are classic exercises for building up the butt muscles. Some excellent exercises for building bigger quadricep muscles include leg extensions, dumbbell step-ups, and lunges. Build bigger and stronger hamstrings with standing or seated leg curls, lunges, and Romanian deadlifts. Perform calf raises with dumbbells or on a machine to pump up the calves. A strong core will help keep you stable while lifting heavy weights for the other muscle groups of the body. You can easily strengthen your abdominal muscles and entire core area with body weight exercises. Try planks, side planks, crunches, leg lifts, supermans, cobra pose, and alternating V-ups to work the abs and core.V-ups, which work your obliques, are done by reaching your hand down and outside your opposite foot.

summary: Lift free weights to build bigger arm muscles. Bulk up the chest with targeted moves one day per week. Strengthen the back muscles once a week. Build thicker legs and glutes with a mix of machine and free weights. Strengthen your abs and core without weights.

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Quick weight gain is neither healthy nor practical. If you are eating so much you feel uncomfortable, you might be doing other harm to your body. Avoid binging: stop eating when you feel full. If you're worried you didn't eat enough, make it up with a small snack later. Set your weight gain goal in cooperation with your physician, dietitian, or personal trainer. You can realistically gain 1 to 2 pounds of muscle weight per month if you are committed to your weight gain and work out regimen. You may gain more per month, but it will be a mix of muscle and fat. Healthy weight gain is about 1 to 2 pounds per week. If you're not a weight lifter, you can gain about 2-4 pounds of both muscle and fat weight a month. While increasing your calorie intake would be a lot easier if you just ate fast food every meal, your health would suffer in every other way. Instead, focus on preparing your own food if you have the time. If you hate cooking or are too busy, find healthy ways to eat out. Stores that list all the ingredients of your meal, like sandwich shops and smoothie shops, are a good bet. If you would like to make your own food but are always busy during the week, try to make a lot of food over the weekend. You can freeze half of what you make if you're worried about it going bad. As a rule, avoid fried food, sugary snacks, soda, and candy. If you are having unintended weight loss, talk to your doctor. It's possible that there's an underlying problem causing you to lose weight. Your doctor can check your thyroid and see if you have a hormonal imbalance. If your doctor can't help you, visit a dietitian for advice.

summary: Gain weight slowly. Skip junk food. Talk to a doctor or dietitian.

Summarize the following:
Glue the endpapers to the insides of the covers to conceal the raw edges of the fabric.
summary: To make endpapers, cut two pieces of wrapping paper 14 inch (0.6cm) smaller all round than the inside dimensions of the cover. When the glue is dry, close the album and tie the ribbon in a bow.