I'm planning to work out my upper body again soon but i have a few questions.
what are the best exercises and what exercises should i include/not miss out on (i know the basic like curls, and presses, etc).


(for biceps/triceps)
okay and I'm also wondering if it's better if I do a lot of reps with 15 lbs per hand while say watching tv or like when im just sitting down, or is it better to overload and do little reps because i have a barbell that can go up to 100 lbs.