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Anonymous
ok, firstly you look like you have a really small body frame by the look of your short arms. How much do you actually weigh and how tall are you?
I don't think it's in your interest to do both cross country AND bulking as one disadvantages the other.
What other mis/fit/s say may seem harsh but true. Your body does look like a result of starvation or calorie deficit. You do not in any form whatsoever have great abs and I can already imagine what your legs look like. This is /fit/, we've seen the majority of people who needs to improve on their fitness start off in a better physical stature than you are currently in already. That being said, your abs are almost non-existent with barely any definition and bulk despite your low body fat percentage, and unless you live in a village with population of a few hundred, your opinion of yourself needs to change dramatically.
Now onto specifically answering your questions, buy some adjustable dumbbells and a training bench. Dumbbells build stablizer muscles which machines in gyms ignore. Since you're targetting your arms it's probably best and works cheaper to get adjustable dumbbells. Examples of exercises for biceps: bicep curls, concentration curls, hammer curls Examples of exercises for triceps: tricep kickbacks, tricep extensions Do 3-4 sets of each with 8-12 reps in each set. If you can do more than that you're using too light weights. Rest targetted at least 24 hours before you train them again, so basically don't do it every single day.
Those are the basics, but if you lurk enough you'll find more specific info. A good place to start would be to read 'Burn the Fat Feed the Muscle' by Tom Venuto. http://www.megaupload.com/?d=G969JQVG
But seriously, put on some fucking weight. You look scrawny as and I see no strength or muscle on you. 10/10
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