@All, sorry for being off this thread for much time but I couldn't concentrate upon it as writing short answers for something is something else and writing something about one's routine requires some good amount of time after analysing many factors.
@Lofi, thank you for praying mate, this is dunia so whatelse can one expect but all this rut
You haven't mentioned the results. Please let me know about the results. I have found a very good exercise for you. You have stronger wrists so you would be able to do that easily. Load one end of the barbel with weight and hold it like one holds a shovel. Now imitate the movement a person lifting dirt with shovel and throwing it towards his side would do. Keep the grip rock hard and do 5 sets of 5 reps with right and the same with left hand in front. This will develop real strength and stamina along with lower back and abdominal strength. Do it twice a week at the end of any workout. For arms. Start with warm up and then doing a set of light weight close grip bench presses for 15,20 reps while feeling the movement in your triceps. Go for 3 really heavy sets of 5 reps each afterwards. It is the staple of all triceps exercises. After that, lie on the bench and hold dumbells in your hands doing dumbell kick outs in a lying position. Rep range should be 11-9-7-5-3 in 5 sets. Go for either skull crushers or triceps press downs afterwards. 5 sets for any of the exercise while maintaining good form. Rep range should be the same. However, for cable press downs, you will go for a drop set at the end of the last set. You will keep on unloading the plates and keep on going till your triceps make you weep. Remember, you can vary the grip of the press down handle each time you do your arms' routine. Holding it slightly inwards will provide you with another angle while holding it really towards its ends will provide you with another feel. Now go for biceps. Warm up sets should be two consisting of light dumbell curls. Now go for standing dumbell curls while trying not to cheat at all. Go as heavy as you can while rep range should be 11-9-9-9-7. Try to initiate the lift while squeezing your biceps which would make your elbow flex itself. It will take time to master it but it works. Now go for preacher curls. Most people do half preacher curls which is fine when one is really tired at the end of a routine yet doing them as a habit is not correct. Preacher curls help you hit that portion of biceps which is near the elbow pit and there starts the peak many look forward to. Certainly peak of one's biceps depends upon genetics but one can attain a good one by doing exercise the correct way. Go for full, slow and controlled extension at the bottom of a preacher curl and then lift from there not involving your shoulders (well! try not to). Go for contraction in your biceps (at the top of a preacher curl it should hurt if you go more). Go for 5 sets while using heavy weights (in preacher curls heavy means the best you can do while maintaining that bottom extension part with full control). Rep range should be the same as above. Remember, never try to go fast in the extension phase of the movement as it might really injure your biceps. For the last exercise you can chose between reverse grip barbell curls and hammer curls. Hammer curls are really good for biceps strength but again you need to vary between them. Hold the dumbells from the bottom or at the least middle parts of their handles while doing hammers. It will boost your lift. Rep range should be 9-9-7-7-7(as many with a drop set). Now comes the part which you wouldn't like much to do at the end but will really love it when you master it in a bit of time. Go for chin ups and pull ups for 5 sets (as many as you can while giving a rest of around 1-2 minutes between each set). Keep your grip rock solid while doing them.
@Elvis, mate you didn't tell me about any sports if you are indulged into any. Smoking in itself is a harmful thing specially when added to the air we breathe now a days. On the other hand, you can carry on with smoking lightly if you need to as even commandos smoke
I might be the first one telling you that but I would surely advise you to quit. It will really make you feel the difference. Getting a lean body with large arms requires hard work mate. One always need to understand that bulking is the first phase of getting into shape and then the cutting phase starts which takes quite some bulk off of someone's body. Start with bodyweight exercises along with some running. Your program should be like I had advised Chaudhry 9 (you can look for it in the beginning of the thread) minus the weight machines' part. You will need to spend some money upon your diet as well. Develop your push up and chin up strength to the max. Go for running/jogging (sprinting at the end) 2 days a week. Do bodyweight strength exercises 3 days a week. Tell me about results. Get a sand bag or that flour bag you get from the factories and fill it with sand. Grip it in front of your chest with your fingers clasped into each other at the front and start walking as long as your can. Keep on doing it for 10-15 minutes with some rest in between (This is a killer and will make you quit smoking). Start with lesser sand (little weight) as it taxes your cardiovascular system to the max and build up to at least 20 kgs. I hope you show the same zeal in doing these routine as you did while waiting for my reply. My reply to you might seem insufficient to you my mate but this is what is the best for your requirement.
@Punk, mate you need to go for the basic lifts all out. There is nothing like basic compound lifts to add mass to one's body and isolation exercises do **** for the same. There are a lot of websites containing many routines but following those routines
I wouldn't advise that. One needs to work hard upon each and every routine in order to design some routine. If some routine worked for ronnie coleman, dave tate, ed coan or razazadeh, it doesn't mean that it will work for you. Would you please tell me about your body type, lifestyle, dietary habits along with any sports if you have been involved into any.