My arms are lacking

[OverStyx]

My arms are extremely disproporiate to the rest of my body, since I have long arms, with thin wrists. I was wondering if anyone knows of compound work outs that stimulate forearm, bicep and tricep growth more directly, and what sorta split it should be, (more focus on the split though)

I am a core heavy person, with big legs, chest and relatively good back and shoulders. But my arms totally throw off my apperance. (I am 6'1 at 200)

Any help would be greatly appreciated.

[OverStyx]

Well its 3am here, but il be back tomorrow morning. Hope to see some replies

[.V.]

Barbell Curls, Skull Crushers, Standing alternating Dumbell Curls, Tate Press, Tricep pushdowns, Dips...

One day dedicated ONLY to arms each week.

My arms are pretty sad too. But not nearly as bad as they were a year ago when I started doing an "Arm Only" day.

[Aikawa]

I've always heard/read your back development is related to your biceps so maybe doing back exercises that involve a lot of biceps would help along with some bicep isolation.

Bent over rows with a supinated grip, pull-ups, concentration curls, and incline curls I think are all good size/strength adders.

Since your triceps makes up 2/3's of your arm, adding size here is pretty important. Close grip bench press is a good compound exercise, skull crushers & tri pulldowns (as welch mentioned), and kickbacks.

I usually superset my tri's with my chest and my bi's with my back and they get hit pretty well.

[OverStyx]

Originally Posted by a_welch503

Barbell Curls, Skull Crushers, Standing alternating Dumbell Curls, Tate Press, Tricep pushdowns, Dips...

One day dedicated ONLY to arms each week.

My arms are pretty sad too. But not nearly as bad as they were a year ago when I started doing an "Arm Only" day.

I'm going to try doing that, right now I have an upper/lower split that I follow using only compound lifts. Its done wonders for other parts of my body except arms. How does this split sound?

1 - Chest and Back
2 - Core and legs
3 - Arms (Should this include shoulders?)
4 - Cardio/Rest

[.V.]

Don't know how it'll work until you try it. I give each body part it's own day - almost. The only day I do more than one part is chest/abs day.

I do Legs, Arms, Shoulders, Back, Chest, Abs with every 4th day off. Plenty of ways to do it though.

[OverStyx]

Sounds like a Max Ot sorta. How many reps and sets do you do (out of curosity)

As for my split I will be trying it on monday.

[.V.]

Been doing max ot for over a year. Taking a break and doing a strength routine for now - back to it in 6-8 weeks. Sets 3, Reps 4-6 each lift.