I am having issues with muscle growth on my tris and Bis. I am adding another day at the gym just for the 2 and I am looking for some new ways to target them. In my normal work out they get the following:
Machine Preacher 5x5 (30,40,50,60,70lb)
Single Arm Preacher Curl (38.5,33,27.5lb rep-out on each alternating hands)
Wire Curl 12,10,8reps (40,50,60lb)
Barbell Curls (77,66,55lb Drop-Set)
Wire Pull-Down (bar) 12,10,8reps (45,55,65lb)
Overhead Tri Extensions 12,10,8reps (77,88,99lb)
Single Arm Kettlebell Overhead Extensions (44,35.2,26.4lb rep-out on each alternating hands)
Wire Pull-Down (rope) 12,10,8reps (45,55,65lb)
Tricep Dips 15x3 (no added weight,33,66lb)
Single Arm Overhead Extensions (38.5,33,27.5lb rep-out on each alternating hands)
What do you guys think would add a little bang in there, esspecialy Biceps?
p.s. I know there are some wierd numbers in there I had to convert from Kg.