I obligation bigger biceps, and more?

ok. how do i get a nice 6-pack, and bigger arms next to no equipment besides 10 pound weights. help please?

Answers:

how can i generate it last longer? Men help out me out...?

Do crunches for the 6-pack.
Do bicep curls and bench press for the arms.
Here are some good thinking:
Losing weight:
1.Do something that get your heart rate up a bit like, walking, running, biking, and swimming.
2.Eat Whole, Organic foods similar to: Broccoli, Cabbage, Organic Brown Rice, Spinach, Sweet Potato, Apples, and other fruits and vegetables in their Natural State.
3.Avoid eating corn, white bread, white rice, candy, sodas, chips, and anything else that you already know you shouldn’t be consumption.
4.Drink clean hose down as your beverage of choice. Avoid Fruit drinks and fruit juices (unless YOU liquid them yourself)
5.Stop smoking, drinking beer & wine, and drinking coffee.
6.Get 8 hours of sleep each hours of darkness.
7.Hang out with ethnic group who want to be healthy.

Tone up the muscles:
1.Join a gym and go and get a trainer.
2.If you’re short on cash, start a standard lamp stretching & yoga regimen.
3.Do push-ups, and light dumbbell curls for the upper body.
4.As I said above, bearing, run, swim, and or bike.
5.Take an aerobics class, a yoga class, or some other fitness class.
6.Join the local YMCA..

Mental Health:
1.Get a friend to talk to respectively day give or take a few your feelings.
2.If you hold some money or insurance, get a counselor to gossip to.
3.Learn how to meditate.
4.Join a support group for the issue you’re dealing with.
5.Ask your Higher Self (or God) for guidance.

my hieght is 5'9' ...............i am 17 year outmoded.........?

jus start working out about 15mins a daylight..but take it slow..soon work ur arms nx day work ur lower body..

Q for the guys?

This is an excellent 10 minute Pilates video that I use. This one focuses on the arms, chest, and shoulders. I use 6 pound weights, but if you're a pupil, try 3 pounds or so and work your way up. You can use soup can if you don't have the right weights. You can absolutely feel the burn, but it's worth it. Pilates is also an excellent opening to develop abdominals.(Get a 6-Pack) My favorite one is called "Pilates, Intermediate Mat Workout" by Living Arts.
Denise Austin also make a good Fat Blasting Yoga video that's beneficial to the abs.

Here's a 10 minute Pilates ab exercise:
http://www.youtube.com/watch?v=mmek7iase...

And here's the one for arms, chest, and shoulders:
http://www.youtube.com/watch?v=_wwk9lwwx...

Rude doctors..?

biceps- 3 sets of 10 bicep curls
3 sets of 10 concentration curls
3 sets of 10 tack hammer curls

triceps- 3 sets of 10 tricep extension
3 sets of 10 tricep dips
3 sets of 10 close grip push ups

shoulders- 3 sets of 10 lateral raise
3 sets of 10 overhead dumbbell press
3 sets of 10 front raise

I hope this works for ya. Good Luck!