Arm workout

[reapernazara]

I would like a routine or exercises for getting more mass on my arms. I have free weights dumbbells a bench set and a kind of dumbbell that is two handed. And please don't respond with anything nutrition related, I know about that and if I want info there I'll ask in nutrition forum. I am only asking for exercises our routines please. Thank you

[shogun91]

The reason people go on about nutrition is because it's the most important thing. But to help your question, the exercises which have always worked for me have been

Preacher curls
Incline bench dumbbell curls
Hammer curls
Isolation curla

Lying tricep extension
Weighted dips
Close grip bench press
Overhead dumbbell raises

Obviously I don't know your workout plan so I don't know how many exercises you use and how many sets and reps you use. Personally I do two exercises on biceps and two on triceps with 4 sets per exercise. For the past few weeks my arms day has looked like...

Incline dumbbell curls.. 10 8 8 10
Straight bar curls.. 10 8 8 10
Lying tricep extension.. 10 8 8 10
Cable push downs.. 10 8 8 10

I was making a mistake of really over doing arms and because of that I hit a wall and I wasn't getting anything out of the workouts but after toning it down my arm workouts have really started to take effect again.