Bi's / tri's routine

[buffalo2003]

Looking for a good routine for bi's / tri's. if anybody has any links to something good I'd appreciate it!

[Ilesey]

Generally, due to their size, they don't require a great deal of work.

I don't do "arm" days.

Something along the lines of:
Chins 3x8
Curls 3x8
Dip 3-4x8
Straight bar ext 3x8-10

If you are looking for your arms to grow, you need to train to add mass to your entire frame. I find that deadlifts, rows, chins etc fry my biceps and are generally enough for me / my arms to grow.

Bench / chest dips and military usually fry my triceps.

Hope it helps.