Upper Body and other Gym Workouts?

Question

Like everyone else i want to improve my upper body strength and the biceps in my arms. Last summer i did a fair amount of running and cycling, this made my legs rock hard - but my arms are still looking like chop-sticks.

What is your favorite exercise in the gym for upper body and bicep control? I also noticed that the muscle in my legs have diminished during the winter, even know i'm a pretty hard skier.
How can i maintain these muscles after gaining the body that i want?

Male, 17.

Answer 1

biceps:

barbell curls (my favorite)
cable curls
hammer curls
preacher curls

triceps:

close grip bench press
triceps dip
skull crushers (fav)
tricpes press down

shoulders:
plate raise (favorite)
cable curl
smith press
barbell press
rocky bradford press

chest:
bench press (favorite)
pull overs
cable cross overs
dumbell flies

back:
barbell row (fav)
squats
good mornings
pull ups
deadlifts

thats all i can think of right now for upper body stuff
you will look retarted if you dont work your lower body too

Answer 2

3-4 hours a day? my god! that's a lot of time to be workin' out on just upper body, honestly the best things you can do are push-ups (the more the better) they work chest and every arm muscle. tricep exercises, best one i know is to go to a chair or coffee table, turn your back to it, but your hands on the table, and put your feet out as far as you can in front of you and go up and down. shoulders...get something heavy (25-100lbs depending on your build) and bend over and act like you're rowing a boat. you can do all that in about 5 mins, and if you just want definition, do low weight and high rep. do a few sets of that.

Answer 3

push-ups are always a good option to get the arms in shape. you don't have to do tons of them and you can do them at home.
if you place your hands close together, that works the triceps; if you place your hands far apart, that works your chest a bit and if you do them normally, it works your biceps.
of course, you are also working your shoulders, back, abs and legs to an extent as well.

Answer 4

go to youtube and look up 8 minute arms and do it for a month.........ur arms will be in shape!!