yes you can. I've seen individuals fit as a fiddle in their 60's and 70's.
Do light weights with between 12-15 reps in every set. You have to get to a point where your muscle feels truly sore a short time later. In the event that you don't, the muscles aren't sufficiently invigorated and won't tone up. Additionally, you can't simply focus on the biceps, the triceps mustn't be disregarded. The triceps represent 70% of your upper arm mass.
I know a woman doesn't as a matter of course need huge arms, yet you won't in the event that you just work on your arms twice or trice a week.
With respect to the eating regimen, expend around 5-7% more protein and carbs to allow your arms to develop.
That is it, exceptionally basic. Good fortunes.
