Arms
bicep Incline curl activates opposite area of bicep than regular curl. So match them. Cable curl facing away holds lots of tension throughout. Aim for 14-20 sets under 8 rep range per week.
Tricep Bench press close grip. 4-8 reps. Shoulder width grip is best. Flat bench is best. Add in press down and overhead extensions too. Pushup on unstable surface is best - like a ball. Combine three exercises- arm back, arm down, arm overhead. Skull crushers - up to 20 reps. Retract shoulder blades, head over end. Don’t totally extend to maintain tension. Mine in an arc. Keep elbows in if you can. Dumbbells an option. Concentrate on squeezing teh bicep and the muscle connection. Shoulder width. brace core and slightly bend knee. Slightly flex the shoulder and bring the arm forward. Looser grip. Think of putting pressure on the pinky finger. curl in an arc, rather than up. More tension on the bicep. Should be motionless elsewhere. Squeeze bicep always. Lower bar out in an arc - just as important in hypertrophy. Activly resist the weight on the way down. Dont go too heavy - cheat curls can work, but use rarely. Barbell curl is the bread and butter of the arm program, but supplement with other exercises that hit different arm positions.
Big Muscle dude video - five exercises for tricep and bicep. Tricep- tricep pushdown - really squeeze arms out - dont go too heavy - squeeze and hold for 12-15 reps, Tricep dumbell skull crusher - rotate arms out at the top to squeeze tricep - exaggerate. Tricep cable pulldown - keep elbow in. One arm at a time. Tricep kickback - again squeeze and rotate. Keep elbow steady. Then you do it side grip and reverse grip - 6 reps each for total of 12-15 reps. Hit all the tricep angles. Tricep bench press - this is getting rediculous.
Biceps Spider curls - slow and squeeze at the top. Not too heavy. best for isolating the exercise. Rope Hammer Curl - elbows in, turn wrists at top to isolate the peak at the top. Low cable on rope. DB concentration curl - squeeze at the top. Elbow on leg. keep it straight. Double bicep cable curl - flexing position, high cable. Preacher Curl - hold and squeeze