If you want to improve your arms you need to work the whole body. Do squats, Bench Press, Deadlifts. Overtraining is your biggest killer. One bodypart per week. It's a free for all on the abs, you can do those several times a week and then get a good diet. All the working out in the world will do very little unless you have a good diet in place.

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The Fool say in his heart "There is no God"