Gail

Hi there

Don't concentrate on specific areas, in order to gain size and symetry, you need to build all muscle groups, not just chest, shoulders and arms.

You need to split you training and hit each group hard. I usually train as follows:

Sunday - Shoulders (front, rear and side delts, traps) & abs

Monday - Legs (quads, hamstrings, glutes, adductors, abductors, calfs)

Wednesday - Back and triceps (including lower back)

Thursday - Chest and Biceps


I have seen lots of guys train and concentrate specifically on chest or arms, and they end up looking so stupid cus they are just not in proportion.

Good luck!