You want your arms to look more impressive? First , if you are fat…loose the fat! Second, arms respond well to high volume, short rest work. Do supersets of bicep/tricep. I would pick 2-3 bicep and tricep exercises and vary the wt. and reps… never do less than 8 reps. Or more than 20.
Get your arms pumped full of blood so you can barely move your arms. All ways do push downs as your first tricep exercise . Do any variation u can think of, rope, different grips. Try this… do preacher bench curls (free wt. , machine) immediately after do a set of pushdowns. rest 1 min and repeat for 5 sets. do supinating incline DB curls supersetted with incline DB extensions for 5 sets. Do not use the same wt. for the ext. as u use for the curls, it will be too light.
Then finish with lying cable curls (lie on floor at a low pulley station and do curls with a straight bar) superset with Bench dips, if you can do more than 20 reps add wt. plates on top of your thighs. I guarantee your arms will be more impressive after following this for a few weeks. It is ok to substitute exercises every now and then, but make sure you get a huge pump and u will if u follow this protocol.
Let me know how it works. this arm program will give u a total of 30 sets (15 for bicep and 15 for tricep) You have got to choose your weights properly to make it work. Start on the light side if in doubt and chase the pump! Remember only 1 min rest between supersets! Do your 5 sets…then no more than 2-3 min before starting the next group of 5. You will be amazed at how your arms are gonna look!!! But follow this advice to the letter… it is very similar to what Arnold recommended and it works!!