need a great arms workout!!

[got2bperfect]

so i'm interested in a very effective arms workout.

I already put on two inches on my arms in a few months but i seemed to have hit a plateau. I wanna break into about 18 inch arms. Right now i'm 16.
My current workout is as follows

superset

close grib bench/incline dumbell curl 10-8-6-6
lying tricep extension/barbell curl 10-8-6-6
over head tricep extension/preacher curls 10-8-6-6
cable pulldowns/cable curl 25-25
dips/pullups 3 sets fatigue



i want to stick to supersetting but i need to switch it up a little to trigger growth again...

so feel free to use my routine, as it has been effective for a while for me, and let me know if you can give me something as well

 

[dabuffguy]

Do you do deadlifts and squats?

 

[got2bperfect]

yes, but on different days, usually deadlifts on back day and squats on legs day

 

[highlander555]

I think you may be overtraining your tri's with your current routine. I'm assuming you probably do some chest and shoulder work as well. When you combine that with your tri routine, you may indeed be overtraining.

 

[got2bperfect]

thanks...

i feel like my tri's are doing good but my bi's arent keeping up....but please gimme a great workout that i can use that will give me results

 

[MoobzSuck]

thanks...

i feel like my tri's are doing good but my bi's arent keeping up....but please gimme a great workout that i can use that will give me results

Im in the same situation, my tri's look good but my biceps need work!!

 

[Bmyze316]

i know a superset routine that is killer. 4 sets of each total.

Close grip chins (very close,palms facing you)- 4 sets of 8 (add weight with a belt if necessary)
-supersetted with-
dumbell curls on Incline bench- 4 sets of 8-10

 

[got2bperfect]

thats it?? just two exercises?

 

[dabuffguy]

thats it?? just two exercises?

that's really all you need IF you are doing deadlifts. Cuz you are gonna grow pretty much at maximum if you are doing heavy deadlift training and squats.

 

[machine316]

(i am bmyze316) no do whatever else you want after that superset, but start with that. maybe do 3 sets of barbell curls, and then 3 sets of hammers.