I was wondering if anyone had any suggestions on a good way to switch up my routine to encourage more arm growth? My biceps are lagging behind the rest of my body, and its starting to frustrate me. My triceps are pretty decent, but it doesnt feel like my biceps have grown in a long time. Here's my current routine:
*Monday- Chest & bi's
Barbell bench - 2 sets heavy for 6 reps, 2 sets of moderate for 8-12 reps
Incline db bench - 3 sets for 6-10 reps
Dumbell flyes - 3 sets for 15 reps
Wide grip straight bar curls - 3 sets of 6-10 reps
Close grip ez bar curls - 3 sets of 8-12 reps
Seated db curls - 2 sets of 10 reps
*Wednesday - Back & tris
Seated cable rows - 3 sets 8-10 reps
BB bent over rows with underhand grip - 3 sets 6-10 reps
Lat pulldowns - 4 sets
Skull crushers - 4 sets
Cable tricep extensions - 3 sets
weighted dips - 2 sets
*Friday - Legs
Deadlifts- 4 sets heavy 6-8 reps
Squats- 4 sets heavy ~ 10 reps
Leg press 3 sets heavy for 8 reps, 2 sets moderate for 12
Calf work
Hack squats - 2 sets
*Saturday - shoulders
Seated military db press - 4 sets for 10 reps
BB shrugs - 3 sets heavy
DB shrugs - 2 sets with 15 reps
Lateral raises- 3 sets
Seated smith bb military with underhand grip - 2 sets
What can i change to encourage bicep growth? Thanks in advance
*Monday- Chest & bi's
Barbell bench - 2 sets heavy for 6 reps, 2 sets of moderate for 8-12 reps
Incline db bench - 3 sets for 6-10 reps
Dumbell flyes - 3 sets for 15 reps
Wide grip straight bar curls - 3 sets of 6-10 reps
Close grip ez bar curls - 3 sets of 8-12 reps
Seated db curls - 2 sets of 10 reps
*Wednesday - Back & tris
Seated cable rows - 3 sets 8-10 reps
BB bent over rows with underhand grip - 3 sets 6-10 reps
Lat pulldowns - 4 sets
Skull crushers - 4 sets
Cable tricep extensions - 3 sets
weighted dips - 2 sets
*Friday - Legs
Deadlifts- 4 sets heavy 6-8 reps
Squats- 4 sets heavy ~ 10 reps
Leg press 3 sets heavy for 8 reps, 2 sets moderate for 12
Calf work
Hack squats - 2 sets
*Saturday - shoulders
Seated military db press - 4 sets for 10 reps
BB shrugs - 3 sets heavy
DB shrugs - 2 sets with 15 reps
Lateral raises- 3 sets
Seated smith bb military with underhand grip - 2 sets
What can i change to encourage bicep growth? Thanks in advance