Biceps & Forearms - incline db curls , close grip chins , db hammer curls , reverse ez curls
Triceps - Decline db exts. , Dips , reverse grip benchpress , Pullover & Press
Just pick 1 or 2 ex's and pound it!! Short and sweet.
Stay consistent and make the muscle do the work.
Strive to improve monthly.
Keep positive and absolutely believe growth is taking place everyday.
Don't stress over this stuff. It really is less complicated than all the mags and e-zines want you to believe.
It's hard work + discipline. That's it..
You can do it, I know you can..
***Go and "grill-up" a couple extra quarter pounders with everything over the week and have a double hot fudge sunday every sunday night after that 4th slice of pan pizza.. It's okay.. really..
Disclaimer-----> only follow last advice if you eat and train weekly to cause actual growth to take place during the week..
Everything else has been covered and beaten to death:)