What are your goals? I'd tell you to read stickies X, Y, and Z in this forum but you haven't stated what end result you're looking for. This is crucial in designing a workout.
What is your diet like? You won't gain anything on your arms or anywhere else if you don't have enough calories - and of good kinds - in your diet. Tell us what you eat, and be extremely detailed.
Sprinting for 30-40 minutes will definitely keep you from reaching your growth goals. This goes back to objectives - what direction are you trying to push your body in?
Lastly, it wouldn't hurt to cite your stats. Height, weight, body fat % if you know it, that sort of thing.
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