· Try to do pull ups, chin ups and barbell rows.
· Do not go for endless Bicep curls and triceps kickbacks.
· Involve in Bench press, overhead press and dips.
· The most important exercise is squats. It is a free weight exercise. When you can squat and Deadlift heavy weights your arms will grow in a bigger size.
· Do not go for leg extensions.
· It takes 3 workouts per week of about 1hour each and includes compound exercises like Squats, Deadlifts, Bench Press, Barbell Rows, Overhead Press, Pull-ups, Dips, etc.