How to build my arms and wat Whey product should i buy?

[Jamez]

Iv not long turned 18 and am sick to death of being weaker now then i was 3years back when i was going to the gym n strainin my little arms liftin stupid weights on machines, i now have a set of dumbells. "3kg total, 6kg total and 8kg total dependin on wat weights i put on". I want to build my arm muscles and shoulders and was wondering which excercises and how many of each i should do.
Also Im looking at buyin some Whey product as you all seem to recomment it to help bulk up, what stuff do you use and is it available in the UK.

thanks for your help,
James

 

[legato]

This site has a list of muscle, stretches for it, and manual and assisted exercises for it: http://www.exrx.net/Lists/Directory.html

The whey product I use is: http://www.bodybuilding.com/store/opt/whey.html

Its a good price, tastes pretty good, they do ship international but it might be a bit pricey

 

[AfroMan10]

only your arms? The tricep makes up 75% of your arm size but everyone thinks the bicep is bigger but its not. Mine grew from weighted dips and weighted chins + food and rest