what do you do as of now?
say if youre stuck at 20 lbs. for DB curls for 3 sets 8 reps, try doing 2 sets 4-6 reps and try 25lbs. if your arms feel pumped after that, leave them alone, if not then maybe do one more set with 20's and 8 reps.
Or you could try doing this.
http://youtube.com/watch?v=X-bKxjYpsIU I like his idea when it comes to building your arms..
If you do just arms, I would throw some
shoulder exercises in too, I find it easier to do dips and curls when I warm my shoulders up, I dunno why...
Try Sticking with BB curls, try laying against the wall completely flat and do them, works perfect. and then follow up with some Hammer curls... do the hammers real slow.. like 3 second count up and 3 secs down
Then I would go onto trying dips... I just had to break myself away from the assist machine, I dunno if youre the same... I was stuck at 3 sets, 8 reps with 30 lbs. on assist machine, then one day I just jumped on some real bars, and made myself do 8 of them, leaning foward slightly more helps too... Also do some Incline
skull crushers... with BB or cable.. then cable pushdowns... the cable pushdowns you just got to remember to lean slightly foward and flex the hell out of them when you have the cable pushed down
2setsBBcurls - 2x Hammer curls - 2x Dips - 2x Incline Skull crushers - 2x Cable pushdown - and 2 x reverse wrist curl for the upper portion of the forearm...
If you did shoulders I would do them first and do some kind of press, then reverse fly, then lateral raise. 2 sets each
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