First of all. Don't rush this sort of stuff. It's the same as painting a masterpiece. If you rush it, it'll look rubbish. Take your time, develop slowly and if your body is telling you to stop (i.e. you're in pain), listen to it.
You can try basic exercises like getting light dumbbells and doing light forearm exercises everyday. Nothing too strenuous but you'll gradually gain enough strength to get back lifting what you should be lifting. Never over train, I've seen people go from being 18 stone beasts, to 14 stone girls in a matter of a year because they made a stupid mistake in the gym and lost all of their hard work.
Easy does it! It's not a race!