Well this is my workout routine.

10 mins running (only sometimes and when I feel like it)

1.10 reps of benchpress, make sure you put enough weight so you can do exactly 10 reps or less but no more.

2.10 curls for each arms, put enought weight so you can do 10 reps or less.

3.That thing where it is used to curl both your arms at the same time. Also 10 reps...barely.

Repeat process 3 times. Maximum of 1 and half minute rest period for each step.

This if for me but you may need to use a different method. I'm just trying to build body mass.