Need workout help, pics included

[jiggagold]

Alright here is some pics of me, what do u guys think i should do? I was going to the 5x5 but a knee injury set me back, im going to the beach in 3 weeks so i want to look decent ive been workin out this summer 3 days a week MWF with cardio on sunday and sometimes after i lift, decent diet here and there, i cannot seem to get my arms to grow, my strength has improved alot though, i was doing weighted dips with a 25 pounds and now i can do 45 pounds for sets of 10 10 8, my bench has gone up to doing 3 sets of 215 for 554, i just started benching this summer as well (barbell) since highschool Im 21. Ive been eating alot and i have gained about 7 pounds since mid june, ive noticed my back and chest have grown but not my arms, my forearms have grown a little

http://i33.tinypic.com/2n1x8p5.jpg
http://i38.tinypic.com/o5ukih.jpg
http://i33.tinypic.com/2jxysn.jpg
http://i37.tinypic.com/kc9y8.jpg
http://i37.tinypic.com/21oyj3m.jpg
http://i38.tinypic.com/2ccq8ef.jpg
http://i34.tinypic.com/1zz01p2.jpg

 

[crxdog]

Alright here is some pics of me, what do u guys think i should do? I was going to the 5x5 but a knee injury set me back, im going to the beach in 3 weeks so i want to look decent ive been workin out this summer 3 days a week MWF with cardio on sunday and sometimes after i lift, decent diet here and there, i cannot seem to get my arms to grow, my strength has improved alot though, i was doing weighted dips with a 25 pounds and now i can do 45 pounds for sets of 10 10 8, my bench has gone up to doing 3 sets of 215 for 554, i just started benching this summer as well (barbell) since highschool Im 21. Ive been eating alot and i have gained about 7 pounds since mid june, ive noticed my back and chest have grown but not my arms, my forearms have grown a little

http://i33.tinypic.com/2n1x8p5.jpg
http://i38.tinypic.com/o5ukih.jpg
http://i33.tinypic.com/2jxysn.jpg
http://i37.tinypic.com/kc9y8.jpg
http://i37.tinypic.com/21oyj3m.jpg
http://i38.tinypic.com/2ccq8ef.jpg
http://i34.tinypic.com/1zz01p2.jpg

Get Arnolds Encyclopedia there is some mean exercises in there for you. To make my biceps grow i have been doing some incline dumbell curls and 21's with heavy (not too heavy) weight. Also do dead lifts and dumb bell rows.

As for your diet get some really high protein meals into you early in the morning. Eggs bro and protein shakes! lemmie know how you go!

 

[mwm5]

my back and chest have grown but not my arms, my forearms have grown a little

heavy deads
heavy squats
heavy barbell curls
1 arm preacher curls.

these will help your stim arm growth

 

[jiggagold]

im having trouble putting together a workout, i know a ton about lifts and stuff, i just can never put it all together, i can workout 4 days a week , which i think ill get better results than 3 days a week
monday- bench, dips, squat
tuesday- cleans, rows, pullups,chins
wed-off
thursday-frontsquat, deads
friday- shoulders, arms

 

[mwm5]

im having trouble putting together a workout, i know a ton about lifts and stuff, i just can never put it all together, i can workout 4 days a week , which i think ill get better results than 3 days a week
monday- bench, dips, squat
tuesday- cleans, rows, pullups,chins
wed-off
thursday-frontsquat, deads
friday- shoulders, arms

if you want a four day split i'd do below. i used this split for a good amount of time with great success.

chest/bi's
legs
off
shoulders
back/tri's

 

[Elementality]

if you want a four day split i'd do below. i used this split for a good amount of time with great success.

chest/bi's
legs
off
shoulders
back/tri's

Why wouldn't you do bi's with back as you work both anyway when you do one. and do triceps with shoulders since shoulders is a milder workout then chest?

 

[mwm5]

Why wouldn't you do bi's with back as you work both anyway when you do one. and do triceps with shoulders since shoulders is a milder workout then chest?

that way you are hitting them twice a week, not directly one of the days, but they are getting used!

 

[gjohnson5]

Dude , you just need to get in the gym

You don't need any specific workout at this point . just work

and LOL @ you naming yourself jiggagold

 

[EZ_E]

that way you are hitting them twice a week, not directly one of the days, but they are getting used!

Agreed. This is a very good routine for Jiggagold...

 

[EZ_E]

Alright here is some pics of me, what do u guys think i should do? I was going to the 5x5 but a knee injury set me back, im going to the beach in 3 weeks so i want to look decent ive been workin out this summer 3 days a week MWF with cardio on sunday and sometimes after i lift, decent diet here and there, i cannot seem to get my arms to grow, my strength has improved alot though, i was doing weighted dips with a 25 pounds and now i can do 45 pounds for sets of 10 10 8, my bench has gone up to doing 3 sets of 215 for 554, i just started benching this summer as well (barbell) since highschool Im 21. Ive been eating alot and i have gained about 7 pounds since mid june, ive noticed my back and chest have grown but not my arms, my forearms have grown a little

http://i33.tinypic.com/2n1x8p5.jpg
http://i38.tinypic.com/o5ukih.jpg
http://i33.tinypic.com/2jxysn.jpg
http://i37.tinypic.com/kc9y8.jpg
http://i37.tinypic.com/21oyj3m.jpg
http://i38.tinypic.com/2ccq8ef.jpg
http://i34.tinypic.com/1zz01p2.jpg

Eat more and diet shouldn't be only "decent here and there" diet is the most important aspect, it doesn't matter what you do in the gym if you don't diet out of it....

You're a pretty young guy, so you've got a lot of potential, kid!