need help please?

[frank0204]

hi guys i would like to help me.I am 37 year old height 5`8 and weight 170 .I would like to know which exercises routine i can do to enlarge the arm .Also do i inform you tha i work at a car wash and i use my arms every day to give brush a car . I am a strong gym worker and i going to the gym 4 days a week by 1 1/2 hour . THANK YOU

 

[Wrivest]

Need a lil more info here! What are your goals? Size, strength, both? What do you currently do in the gym? Also, why just arms? Lots of variables here.

 

[uvawahoowa]

hi guys i would like to help me.I am 37 year old height 5`8 and weight 170 .I would like to know which exercises routine i can do to enlarge the arm .Also do i inform you tha i work at a car wash and i use my arms every day to give brush a car . I am a strong gym worker and i going to the gym 4 days a week by 1 1/2 hour . THANK YOU

Squats and deadlifts

 

[frank0204]

both .I want size in the arm they are skinny and not grows . my routine

monday
Chest & Biceps Abs
tuesday
LEGS & cadio
wed
off
thu
shoulder & triceps
fri
back & cadio & abs
sat
off
sun
off
thank you

 

[PumpHouse]

"Starting strength" probably wouldn't be a bad idea.

But we need more info.

Have you been working out long? Any progress? Did you make your own program?

 

[frank0204]

I ve been training 1 1/2 year and yes i do my own workout

 

[PumpHouse]

There's your problem. Research some programs that other people wrote and get on one. PHAT, 5x5, starting strength, FST-7, 5/3/1, west side, bill Starr, allpro's, do the research and follow one EXACTLY.

 

[frank0204]

Thank you guys

 

[atanocc]

My advise would b to get your diet on point.. Since size is what your kind of looking for, eat up man. No routine can get you BIG without getting enough food. After you got that down, find a good routine like some people mentioned here already. Increasing strength would be a good start for anybody, so find programs that would help you on that. Iso work on small arms will probably not benefit you at all so I suggest focusing on compound movements to get a little bit more mass. And then you can pay a bit more attention on the finer details. Good luck my dude.