Ok well I train arms after a big bodypart (like a few sets of triceps after chest and a few sets of biceps after back) Those are straight sets like 8 sets of cable pushdown 6-8 reps each then I am out of there
but once a week, I have a "arm day" where I do a giant sets of 5 exercice for the biceps, I do it 5 times
and same for triceps after that.
(when I say cable, I can also include some machines in that)
for example:
triceps would go like this
1- cable pushdown
2-reverse grip pushdown
3-cable pushdown
4-tricep extension with the machine (also a cable shit)
5- dip machine
first sets are 15, then 12, then 10, then 8, then 6
I know it seems like a homo workout but my arms grow more by doing this then it grows from heavy barbell curls
( I think because I have long arms and my shoulders are strong, my arms don't get involved enough with barbell and dumbell and I maybe tend to swing to much no matter how I do them)