I need a good weekly 3-4 day chest and arm workout. Help please, thanks?!

This Routine will be good for adding strength and size for your chest and biceps. If your limited to a flat bench only then incline pushups will be an ideal substitute for your upper chest. use this routine for chest and arms twice a week as indicated allowing 2-3 days in between for rest.

Day 1: Chest+Biceps

~Bench Press: 4 sets of 8 try to pick a weight that will allow to do no more than 8
~Incline Pushups: 4 sets of 8-10 ( google 'incline pushups' to see how they are correctly performed if you dont already know how)

~ Flat Bench Dumbell Flyes: 3 sets of 10-12
~ Alternating Dumbbell Curl: 4 sets of 8
~ Seated Hammer Curls: 3 sets of 8-10
~ Dumbell Concentration Curls: 2 sets of 15-20

These workouts should accomodate your needs if your limited with equipment. Good Luck. Eat alot of protein

Bodybuilder 3 years

Don't forget you have your own body weight to work with. There are builders out there that look like good ol' Arnold but can't do more than 10 pushups.. to me, that's pathetic. Try just maxing out on all variations of pushups you can think of. Try P90X chest and back routine. I'm sure you can find it somewhere online to follow. Trust me, it will hurt bad.