I am a "skinny guy" and i want to build some arm muscle. i am already athletic and have been running cross country. i have been lifting weights for about 2 months and have been drinking protein powder. i have been doing these exercises
Day 1: dumbbell bench press, pullups. 10 sets 0f ten each
Day 2: ab exercises
Day 3: Incline bicep curls, tricep dips, shoulders.
Day 4: rest
start over
Your routine doesn?t sound too bad but here is what I would change;
Day 1-chest: bench press, flyes, pushups
2-back: chinups, pullups, rows, shrugs
3-legs: squats, extensions, leg curls, lunges
4-shoulders: lateral raises, bent over lateral raises, DB presses
5-arms: curls, tricep ext.
Do abs on days 1, 3, and 5
Also use heavier weight and only do 4-8 reps with about 10 sets for each muscle group. Remember, If you can do 8, add more weight. Feel free to E-mail or IM me.
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Source: http://www.chenghongdye.com/dumbbell-bench/how-can-a-skinny-guy-build-muscle
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