hi i want to get my arms and chest bigger.... what exercises did you recomend me? i want abs but they will come decreasing my bf%... so i don`t worry about the right now... :bounce:

If you want to gain significant muscle mass you need a whole bady program of basic compound lifts:

squat
deadlift/power cleans
bench press
bent row/pull ups
military press

At first you have to decide what types of excise would you like and best suited for you.

You can get help under the following link at this website to make your decission whatever would be ideal for you..

http://www.ndri.com/article/_exercise_tips_whatever_need_to_know_for_beginners-112.html

Not only exercise, healthy diet is also more importent for retaining muscle, you can get some idea under the following link for choosing balance diet..

http://www.ndri.com/forum/p33-the-right-foods-to-lose-body-fat-but-retain-muscle.html#p33

Hope , it might help you.