翻譯英文的高手大大入來幫幫忙~~thx(急)

I would like to show you two exercises which you can train up your arm muscles. There are two groups of muscles, xx and yy.

To train up the xx, hold the dumbbell. First, bend your elbow. Then, extend your elbow to the starting position. When you bend your elbow, please breathe in. When you extend your elbow, please breathe out. If you want to train your the muscle power, perform a set of 8-10 repetitions . If you want to train your muscle endurance, perform a set of 12 or more repetitions.

The next exericse is to train up the yy. This exercise is similar to the first one. .....(same as above).

BTW, what is bvm?

For the first exercise, I think you want to say biceps. For the second exercise, I am not sure which muscle you are talking about. You may want to say how many sets you want people to perform.

二頭肌 - biceps
三頭肌 - triceps
上臂 - arm
前臂 - forearm
肌肉力量 - muscle power
肌肉耐力 - muscle endurance

Below me can for everybody introduce how hammers 鍊 the forearm
muscle But the forearm has two groups of muscles Respectively is xx
muscle with yy myo- The forearm xx myo- hammers 鍊, after first
carries the dumb bells although upwardly pulls up returns the home
position afterwards again upwardly is pulling returns the home
position, but pulls up time must exhale returns the home position is
the inspiration, you want to practice the muscle strength the speech
to make 8~10 bvm to want to practice muscle endurance 12 above bvm,
next forearm yy myo- hammers 鍊, equally first carries after xx
muscle the dumb bells although upwardly pulls up returns the home
position afterwards again upwardly is pulling returns the home
position, but pulls up time must exhale returns the home position is
the inspiration, You want to practice the muscle strength the speech
to make 8~10 bvm but to want to practice the muscle endurance to make
above 12 above bvm

Xx muscle myo- may not need the principle with yy according to myo- to
hit xx muscle with yy to be possible but 啞鈐, muscle strength and
muscle endurance