Would you mind posting your current routine?
Movement/Weight/sets/rest ?
Possibly a routine like MD but with extra arm attention on your off day?
MD should by all means make you grow
breezy11
For sure, here it is, it's long so hopefully you can follow it:
Day 1: Arm Workout 1
Day 2: Legs
Day 3: OFF
Day 4: Chest and Shoulders
Day 5: Arm Workout 2
Day 6: OFF
Day 7: Back
Workout #1
Week 1
Exercise Sets Reps
Super-Set
Cable Push-Downs 3 20
Cable Curls 3 20
Dips (As many sets as it takes to get 50 total reps with your body weight.) 50 Total
EZ Bar Cheat Curls (Make sure your biceps do most of the work!)
Workout #2
Week 1
Exercise Sets Reps
Incline Dumbbell Curls (1 rest-pause set for 20 – 30 total reps. Use strict form!) 20-30 Total
Rope Push-Downs (1 rest-pause set for 30 – 40 total rep.s) 30-40 Total
Super-Set (Use the same weight for each exercise, and aim to hit failure between 10 and 20 reps.)
EZ Bar Skull Crushers 3 10-20
EZ Bar Close-Grip Curls 3 10-20
Reverse Barbell Curls (**** your wrists back at the top of each rep to make your forearms do the work.) 3 12
Diamond Push-Ups
Workout #1
Week 2
Exercise Sets Reps
Dips (Add extra weight if necessary.) 3 8
Alternating Dumbbell Curls 3 10
Super-Set
Machine Preacher Curls 4 20
V-bar Push-Downs 4 20
Super-Set
Hammer Curls 3 12
Overhead Dumbbell Extensions 3 12
Workout #2
Week 2
Exercise Sets Reps
Incline Skull Crushers (Aim for 12-15 reps for the first set, as many as you can get for the second set.) 2 Failure
Preacher EZ Bar Curls (Same protocol as the incline skull crushers.) 2 Failure
Super-Set
Rope Push-Downs 3 20
Rope Hammer Curls 3 20
Super-Set
Close-Grip Machine Presses 4 10
Machine Curls 4 10
Workout #1
Week 3
Exercise Sets Reps
Close-Grip Bench Press (try to use the same weight for all sets.) 5 5
Close-Grip Chin-Ups (with your body weight, stopping a rep before failure on each set.) 5 1 Rep Shy of Failure
Super-Set
V-bar Push-Downs 5 15
Dumbbell Curls 5 15
Workout #2
Week 3
Exercise Sets Reps
Pin-Press (In the power rack: set up so you have about a 12” range of motion, use a close grip, and come to dead stop between reps. try to use the same weight for all sets.) 5 5
Incline Curls (With the same weight; try to hit 15 – 20 reps on the first set.) 3 Failure
Super-Set
Rope Push-Downs 5 20
Rope Hammer Curls 5 20
Workout #1
Week 4
Exercise Sets Reps
Close-Grip Bench Press (Try to use the same weight for all sets.) 5 10
Close-Grip Chin-Ups (Try to use the same added weight for all sets.) 5 5
Super-Set
Rope Push-Downs 3 20
V-bar Cable Curls 3 20
Super-Set
Skull Crushers 4 20
Incline Dumbbell Curls 4 20
Workout #2
Week 4
Exercise Sets Reps
Dips (Work up to a top set of 5 reps. Rest, reduce the weight by 50%, and do as many reps as you can. Rest, and do a third set with just body weight for as many reps as you can.)
EZ Bar Curl (1 rest-pause set for 20-30 total reps.) 20-30
Super-Set
Straight Bar Push-Downs 3 15
Reverse EZ Bar Curls 3 15
Super-Set
Incline Skull Crushers 3 15
Dumbbell Curls 3 15