arms are laggin

[jl39]

my arms feel so tiny.. i cant get them to grow it seems like idk if i overtrain them or not i used to work tris after chest and bis after back and also there own seperate day on friday... my workout looks like this now..
monday back and traps.
4x4 deadlift
3x6 bent row
3x8 lat pull
3x10 db or bb shrugs
tuesday chest and shoulders and forearms
4x4 bench press and then a set of 10
3x10 incline flys
3x8 upright rows
3x10 arnold presses
wednesday off
thurday leggs and calves
4x4 squats
3x15 lying hamstring curls
calf raises
friday arms
3x6 close grip and then a set of 10 and set of 12
2x6 barbell curls set of 10 and 12
3x12 overhead rope extension
3x12 cable curls
2x15 rope pushdown
sat sun off
how does my workout look?

[oldschoolfitness]

looks pretty good bro. i feel the same about my biceps tri's are o.k. but my bi's always seem to lag. heres a look at my routine
mon: back, traps(rear shrugs) quads
tue: chest, hamstrings
wed: off
thur: shoulders, traps(front shrugs) calves
fri: biceps, triceps, forearms
sat-sun: off
first cycle in over a year: sust 500mg/wk for 10 weeks then PCT

[Damienm05]

Incorporate open-palmed pullups with a narrow grip on back day. I also alternate my bent rows between open-palmed and traditional grip. Once I started doing this, biceps blew up. Also, 1-arm preacher DB curls with good form, focussing on the contraction of the bicep to get it up, while going almost all the way down nice and slow is bound to improve them. As for tris, overhead DB extensions are great for adding mass imo.

[jl39]

thanks for the responses.. as for the overhead dumbbell presses i love them and skull crushers i just cant get enough of.. but my elbows on the other hand hate em... i feel like my tendons are just ripping after a set of skulls iv gotten to where there not even in my routine unless its sets of 15-20

[oldschoolfitness]

skullies hurt my elbows too. one trick that helps is to hold the bar father up your head. almost like you letting go over or behind your head not just to the nose or forehead. your elbows will be higher in that position (pointed straight up) helps me alot. another good one for biceps is the older nautilus curl that can be done one arm at a time. works great for finishing a workout.