Want to build your Arms??? My advice to a friend.

If you want to build your arms, you will have to work your chest, shoulders and back a little too, because most of the exercises will work all or them at least a little. But basically, the easiest way to do it is this. I will try to keep it short. 

1. Push ups (do at shoulder with or a little closer into the chest, but not so close that it hurts the elbow to do it)-

4 to 5 sets of (start at 20 or as much as you can do, and each set try to hit as close to the starting number as possible) By the 4th or 5th you should feel your arms really burning. 

2. Dips (you can do on chair or anything strong enough to support your weight. It will burn the triceps like crazy)

- same rules for sets as push ups

3. Pull ups (if you have a bar, it is good. just do as many as you can 4 or 5 times) if not, some gyms have the assisted bar, that helps you. It is good too. 

4. Curls (weights required. It doesn’t need to be heavy weight, but heavy enough were to do 12 reps is a bit of a challenge and 15 reps is exhausting) 

Do 4 to 5 sets of 10-15- you may adjust the weight as needed

5. Tricep extensions (same rule applies. Not too heavy, but heavy enough that is is a challenge to do 12 and 15 is tough) 

Do 4 to 5 sets of 10-15- you may adjust the weight as needed

If you do this regime which will take no longer than 15-20mins 3 times a week, always giving a day rest between, you will see your arms start to change. You won’t get BIG, but they will be well defined. 

And one MAJORLY important rule- Right after you workout within 15-45mins you MUST eat something with protein in it, to feed your muscles so that they don’t shrink instead of get stronger. It can be anything from 1 or 2 eggs, turkey sandwich, beef, chicken, quinoa, some granola. But a piece of meat the size of the palm of your hand will get you about 20-25 grams. Or you can just buy some 100% pure whey protein and take one 20-25 gram scoop. It depends. But you need between 15-25 grams depending on how hard you’ve worked out. But it is SOOO important that you get some protein in your system quickly after you workout. Otherwise you will be working against yourself. 

Get started! And let's see those arms changed.

P.S. Yes girls can do this too. Push ups, dip, pull ups will not make you look like a man, it can help sculpt you and make you all around stronger. Feel free to modify as needed.