Thanks a lot for all the info, a lot of it makes perfect sense and i do a few things already, for instance doing the most important exercise first and not going below parallel on squats, i also like to keep the reps low on dead's.
As for direct arm training, what ive been doing recently and have seen good gains (probably the only good gains ive had for any body part in a while is this)
Bi's - start off with barbell curls, working in the 6-10 rep range. 3-4 sets. I like to do a very slight front raise motion at the beginning taking the weight away from your body and changing the leverages. You use a little more anterior delt but i find you also recruit the bicep better.
Then move onto 3 sets of hammer curls or incline curls, dependant on what i feel like on the day. Just a preference thing but on most unilateral curls i do 8 reps. 4 reps on one side then the same on the other, and then finish off with another 4 reps on each. Just feels right and helps build up a bit of a pump, rest a few seconds and then really go for the last 4 reps.
I always finish bi's with concentration curls, again with db's. I find these really help take the muscle to absolute fatigue and again you get a great pump. These i do 8-10 reps on, sometimes a burnout on the last going up to 12-14 whatever i can manage. And thats it for bi's. i dont rest any longer than 90 seconds, usually keep it to about 60 seconds.
Tri's - always start with cable, usually straight bar, usually higher reps to warm up, around 12. 3-4 sets.
Once i feel well warmed up i move onto skull crushers, 3 sets. with an ez bar, although straight bar works just as well. With these i tend to extend a little behind my head as opposed to straight up, i find this recuits more of the long head and just feels better all in all. Usually again reps around 10-12. I dont like low reps for tri's as i always feel it in my elbows.
Finally i finish off with some sort of overhead extension. Ive been doing this thing where you set a bench at about 60 degress, lie back against it, not sitting but half standing with your back pressed against it, get a dumbell in each hand, try and keep the elbows tucked, hold the db's directly overhead, and lower until you feel a good stretch in tri, then extend up without fully locking out. I usually do around 8 reps on these, i find you get a serious burn and tbh i cant think of any other tri exercise where i feel such a full feeling, what i mean by that is all the heads being worked equally.
And thats it for tri's. Works out at 10 sets for each. I've been doing this set up for about 12 weeks and really enjoy it. Not to mention ive seen good gains with this approach.