I'm looking for a good way to develop the definition of my arms and build upper body strength. What would be a good daily/weekly routine? What specific exercises should I do? Does anyone know any good books/sites with tips for this kinda thing?

1. I can't afford a gym membership and the only things I have in the way of equipment are two 5kg handbells.
2. I'm a guy hehe
3. lifting weights will do it.do it with the handbells you have'and get some more',with more weigh..doing sit-ups are good for your upperbody also,,,LOL
4. bench press ,upright rows, flys, dumb press, push ups, cruches military press and jogging
5. hope this helps.good luck

   Burning More Calories - Even While You Sleep
   Working your muscles with the slow weight lifting technique brings them to the point of momentary muscle failure - which induces the body to build more muscle. And why do you want more muscle? Because muscle burns calories even at rest, even while you sleep. If you put on 3 pounds of muscle, it burns an extra 9,000 calories in a month, or an extra 100 calories per pound of muscle per day.

   That adds up, and can make the difference between losing (or maintaining) weight or gaining weight.
   Because the slow methods put on more muscle faster than regular weight lifting techniques, you can get a jump on weight loss or weight maintenance. Women and seniors as well as men can benefit - and don't worry, you won't bulk up, you will simply develop lean, fit-looking muscle to give your body a pleasing

   Converting to Slow
   It is easy to modify free weight or theraband resistance exercises to the slow method, just go slower. Another key is to go as fast as you need to keep the action moving rather than going in segments. It may take a couple of weeks to slow your motion while keeping it from being jerky.

   Start with low weights - even if you have been doing weight lifting exercises. See the difference that going slow produces - you will feel the burn and be amazed that at rep 5 or 8 you just can't lift any more.

   Stop then and go on to the next exercise in your routine. If you want to repeat each exercise for a second set, do so, although it is not thought to be necessary because in the first set you exercised your muscles to fatigue, which then induces them to build more muscle.

   Walking and Lifting
   How often should you do weight lifting to build muscle? No more than every-other day. You need days in between for your body to repair and build new muscle. Walking is a good warm up exercise to get your body moving. After your walk, spend 20 minutes on an upper body weight lifting routine 3 times a week.

6. lifting weights I can do lol

   but which directions? and how many at a time? Is it better to do lots at once or spread them out more?

7. pull ups, push ups and if you're willing, boxing
8. im play high school football. and for us to build upper body strengh we do pushups, benchpress, and pullups. we do this every morning M-F
9. Eat nourishing food with plenty of fresh fruits and vegetables being part of it. Chew each morsel at least 32 times. This will activate signal to the brain as soon as u have had enough. Besides this change in eating style, take regular light exercises and brisk walks every day. U will be able to gain/shed all extra weight gracefully and in a reasonable time span.
10. For definition, you need to do high repitition, low weight excercises (corrected).
    However, definition does not mean strength. People who are toned have caused a build-up of scar tissue rather than much muscle. They are stronger than the average person, but they do not have dense muscle tissue.
11. pull ups, sit ups
12. You didn't say if you're a girl or a guy. 5k dumbells may be a bit heavy for shoulder raises etc if you're a girl.

    Check this site which lists the muscles you want to train and then shows you a little clip of the movement. http://www.exrx.net/lists/directory.html…

    For triceps (back of your arms) you can do dips on a chair, or kick backs with your dumbells.

    For biceps (front of your arms) you can use your dumbells for bicep curls, keeping your elbows nice and tight to your body

    For chest you can do pec-flies with your dumbells, chest presses with your dumbells, or press-ups on the floor (on your knees, or if you're strong enough on your toes)

    For your upper back/chest you can do pull ups if your strong enough, or dead lifts and dead rows with your dumbells (better with barbells if you fancy buying some)

    For shoulders use your dumbells for shoulder raises and shoulder presses.

    This is enough to start you off with. If you get keen, buy some barbells too.

13. Keep lifting heavy things. Thats sure to help.
14. Dicky, be careful what you say there, I'm not sure thats right. High weight low reps gives bulk and strength. If you look at all the gigantic blokes in a gym, they are all lifting massive stacks once or twice. So are the powerlifters. Definition comes from the opposite: high reps, lower weights, or just plenty of muscle exercises. Think of the really defined people, like martial artists. Their training generally revolves around hundreds of reps of exercises like push ups and sit ups. Which is probably what the questioner wants to try doing. Search for bruce lee training techniques and see what you can find. That is ultimate definition for you. And definition is not scar tissue either, it is simply a very well developed muscle without any superfluous tissue (ie fat, normally) between it and the skin. No disrespect intended dickie, I just dont think youre right.
15. The best way is by lifting weights. Your handbells should do the trick. Check on the Yahoo site: dumbells and you will find an article about exercising with the dumbell.

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