Hey Guys, I'm new to this forum, I tried to search for this topic and the search thing didn't work right, but anyways, I am 17 years old, 6' 0", weighing 170 lbs, and I was wondering if anybody could help me out and give me a workout routine on building bigger biceps, well actually my whole upper arm area would be good, like biceps, triceps, and whatever else is up there. So if somebody could give me what kind of exercises, how many reps and sets, how many days a week and how many rest days that I should have. If somebody could help me out that would be really, really appreciated. Thanks!
Dont focus a workout on your arms especially so many times a week, Doing core exercises will build your arms and then by doing arms as a add on exercise can be useful.
For example this is what I do weights wise a week as mma takes a big part up.
Day 1 - Chest, Shoulders, Biceps
Day 2 - Back , Traps, Triceps
My usual Workouts are
Day 1 - Squats, Bench Press, Incline flyes, Shoulder Press, Straight dumbell raises, concentration curls and close grip pull ups.
Day 2 - Squats, Deadlifts, Rows, Wide grip pull ups, Shrugs, Weighted dips, tricep pushdown.
Usually with a 2 day break aswell as other training (BJJ, MMA, Boxing)
Dont just focus on arms a lot of young lads do that(not that im old only young myself) but having big arms wont make you strong.
(If i am way of the mark anyone let me know always want to improve.)