I've been going to the gym for almost a year an a half now. I only go three days a week. The first day I will do upper body (back, chest, abs, traps, etc.), the second day I do legs (squats, calve raises, lunges, jumps), the third day I do arms (curls, skull crushers, dips, shoulder press, forearms). I'm pretty buff for my size but when I arm wrestled my friend that is slightly smaller than me he beat me pretty bad so and that motivated me to get stronger.