Bicep curls in the squat rack always worked best for me plus loads of salads help pack on muscle too
Cell tech, nitro tech, hodroxycut(so u don't get too fat), 4 raw eggs all in a blender. Drink this every other hour from wake till bed. Then follow this split
Sun- bench
Mon- curls in rack
Tues- bench/curls in rack
Weds- bench/curls/in rack/run a half marathon
Thurs- cycle repeats for four weeks then sleep for one month (recovery)