Looking for help to develop more defined bis/tris

[midcitiesmuscle]

I love big, defined arms. I have been working mine for years. Although I have put on some additional size, I would love that defined "base ball" bicep look. I would even be happy with that look only when I flex my arms.

I know that body fat content is playing a big role here and I hope to cut some after I put on a little more mass. But, no matter how hard I flex that bicep, I just don't have the ball look in the center.

Same with the tris. I have the horseshoe developing on my tris, but I would love that look where the individual muscles pop.

Questions:

Is there any specific routine you would recommend that would concentrate on the center of the bicep that would help that peak develop? Ditto on the tris. Is there any particular routine that would make these muscles pop? When I mention routine, that means specific exercise, recommended reps, higher/lower weight, etc.

Thanks guys!



My routine usually consists of:

Bis -

Cable curls
Standing preacher curls with ez curl bar
Standing dbell curls
Seated dbell curls
Straight bar curl

Tris -

Rope extensions
Over the head extensions using the rope
Kick backs
Skull crushers (I use the short straight bar on the cable machine, on my back, raise the bar over my head to straighten arms)

I have been using heavy weights and reps 8-10. If I go heavier, 5-8 reps.

I usually do 4 sets of each.

[LegendKiller22]

what routines or splits have you used in the past?

[ThickAsABrick]

I have had success using these "finishing" moves after my primary arm massbuilders:
Standing Concentration Curls (Arnold Style) for biceps
Reverse Grip One Arm Pushdowns for triceps

I like keeping the reps high (almost always 10+).

Increasing overall volume on arm day, in addition to experimenting with "shaping" moves have been huge pluses for me in terms of packing on arm size and shape.

[traintochange]

Standing rope curls
superset
Standing alternating curls 4 (15,12,10,8)

Heavy barbell cheat curls4(10,8,6,4)


Standing overhead dumbell extension
superset
Wieghted dips 4(15,12,10,8)

Rope pushdowns 4(12,10,8,6)


Seated ez bar 21's 3(12,10,8)

Tricep kickacks 3(12,10,8)