I like stiff leg deadlifts, they are a great one to do. Also hyper extensions. Just check it out on google or something . Its a great one, hold like a plate in your hand and do them for added weight.

You perform 10-12 reps per set and do 4-5 sets. Another method of going is do high weight and low reps. So something like 5 sets but only 6-8 reps. But use high weights to bulk your muscles. You have to have a good diet and lots of cardio to lose the fat and tighten everything up. Any other questio...

What you can do is clean and press, it will help with your arms so when your legs are tired you dont have to worry because the strength of your arms wil be fine to carry the load. Continue using compound exercises so your body parts use each other and strengthen together. Also do walking lunges with...

What you need to do is good solid forearm exercises, and keep your arms strong. Shoulders and forearms will be the main focus but dont neglect if you are going to bulk those type of muscles. Up your agility by doing sprints and using pylons weaving and stuff.

What you can do is use those 4l milk jugs. You fill them with sand, half, quarter or completely full, then you weigh them and use them as your weights. You wont be able to do bench press unless you use a broom handle or something, this probably sounds very ghetto but it will work. Continue with lots...

You perform 10-12 reps per set and do 4-5 sets. Another method of going is do high weight and low reps. So something like 5 sets but only 6-8 reps. But use high weights to bulk your muscles. You have to have a good diet and lots of cardio to lose the fat and tighten everything up. Any other question...

Do one-arm dumbbell rows, lat pull downs. And if you try chest flyes they might help but it will hit more chest but may still help the area you want.

Chest:36 inches
Biceps:13 inches
Waist:33 inches