Yeah, I train them together.
Last few months it's been
Mon: Quads/Calves
Tues: Chest/Abs
Wed: Back
Thurs: Hams/Shoulders
Fri: Arms
Arms are usually something like: CGBP, BB curls, Preacher curls, Incline curls, Skullcrushers and dips (all 3x8-10)
Here's something you can try: when you do your inclines try and keep you elbows tight to the bench and your head up, when you do the rep try and keep your pinkies higher than your thumbs and the bottom of the rep, let your arms hang dead and rotate the dumbells....letting you bi's uncontract 1oo% before do the next rep. On the next set hunch up your shoulders and flare your elbows a little working the outside a little more, and always let your arms just hang at the bottom
For Tris try doing your close grips on a decline, you can handle more weight with less stress on the elbows and wrists
When i tried this i put 3 inches on my arms in 45 minutes
