thanks bro, some one hit this guy with a +3

I would also adopt trains split method, but what i remember about you from your first post would be to concentrate on heavy compounds pressing for tris and heavy bent over rowing with d/bells this will hit your arms hard, when i started i did nothing but compounds for 2yrs just to lay down some beef,all the little shaping movements come later man, build a tree first before you try to sculpt it ok.

Vary your exercises every few weeks and dedicate a training day for bi's and tri's together every week. What works for me is doing phases, 4 weeks of heavy training followed by 4 weeks of "all about the pump" training followed by 4 weeks of a combination of both. This is just something that worked for me, never read about it or anything, just thought of it and put it to practice. My arms plateaued at 20" but doing this routine bumped them up to 21.5". Check out my bicep pic in the pics section of my profile thingy.

I got good results from straight bar curls til my forearm issue. Try hitting them in a diffrent order, try different weight/rep schemes like 5x5, pyramids or reverse pyramids. You can get the most actual size from the tris, but people like to see a popping Bicep. For tris use flared elbow pushdowns, closegrip benchpress... there are plenty of exercises to change up with. Good Luck!

weighted dips for tri's. Try 21's for bi-s. Drop set curls helped me with my last plateau on curls. Do you also do reverse grip curls- it targets your forearm as well as the outer bicep. Ive also found that as I make progress with my lats- I am able to progress on curls.