I need a new routine for Arms...Help me!
Ive got a 5 day split going on right now. M-Shoulders/Traps, W-Back, F-Legs, Sa-Chest, Su-Arms.
Ive been working out for about 4 years but never focused on arms. The first few years I would do Tri's on Chest day but never really did Bi's beyond an exercise of straight bar curls. This last year I have split my workout to have an arm day but never really did it. Maybe every other weekend I did it. I want to get serious about it because my lifts have gotten as strong as they will get with out stronger support muscles. I think I have added maybe 20 lbs to my straight bar curls so that I can do 80-90 X 10 now fresh and maybe 5 lbs a side to preacher curls up to 30 lbs a side since I started working out.
Right now my arm workout consists of doing 4 bi and 4 tri exercises alternating muscle groups. For Tri's I do Skull Crushers(French press), Dumbbell tricep extension, Some sort of cable work (straight/bent pushdown, one hand extensions, rope, etc), and Tricep kickback. For Bi's I do Preacher, Straigh bar or Db Curls, Seated or Standing hammer curls, Cable work for Bi's.
I want something that can get me more defined at least but I want strength too. I dont have "small arms", I have 16" arms, but more size is a plus too. Throw me a frickin bone.