It will take some time. Set your eyes on "what can I do in 6 months".
My Biceps wouldn't grow. Triceps were fine. This is what I did.
Again, be patient, will take time.
You need arm day separate from back to add another dose of stimulation.
Back and Rear Delts
Chest and Side Delts
Arms
Legs
Arm day:
1 Bicep Exercise
2 Tricep Exercises
Triceps: Train triceps first. This will get the arm pumped up and make you feel stronger
and more stable platform.
Choose any 2 exercises you wish.
Biceps: you will become best friends with Standing Alternating Bicep Curl
That is the only Exercise you will do.
"Wait, what about elbow behind centerline of body to stretch out long head putting it at a mechanical disadvantage so I can work on my peak?"
How about we just get some Biceps first, then concern ourselves with intricacies.
The Alternating Bicep Curl will also train the forearms to a higher degree. Since you are holding the Dumbbell and Alternating, the set is extended and you are holding Dumbbell for a long time.
I lean to the side I am curling slightly. Some body English is fine. No need to be a stiff robot.
On your last 2 sets, use wrist straps and strap into Dumbbell if forearm grip is giving out.
Sets and Reps...
8-11 Working Sets (not including warmup sets) Think Sam Sulek or go watch one of his arm day videos in a Bulk where he only spams Alternating Bicep Curls. His first bulk was 11 sets. This bulk he is experimenting with lower 8 sets) if doing straight sets. Rest is 1 minute. I use my Echo Dot from Amazon and say... "Echo, set a one minute timer". Once it goes off, I say "Echo Cancel" and the echo dot shuts up.
On Triceps, since doing 2 exercises, split working sets between those 2 exercises.
Reps: 10-20... change it up however.
I do 5 Straight Sets at 1RIR (reps in reserve). Rest 5 minutes. Then do a Myo Rep Set (rest pause intensification set). It's an extended set. Research it. I use 15-20 reps scheme for Myo Reps.
