Wrong board but I will post it anyways..All the Props to the one and only RADAR...
Heres for big arms:
Many times I have heard that narrow or wide grip does not affect inner or outer biceps development. I dare say: yes it does. And many times I was told that one should not make isolating movements to increase arms mass. Here I partially agree: to increase overall mass. But what to do if you need to put a size only on your, let's say, lower biceps? Yes, you have to isolate it. I have experimented with many exercises and found nothing better than preacher (scott) curls for lower biceps.
Going further. You need to make your biceps to pop up higher in biceps poses. What to do? Make countless sets of standing barbell curls? Try that and you will get big formless peace of meat between your elbow and shoulder. In this case (I mean the situation called "peak needed") concentration curls are the best.
If your arms look thinner than you would like them to look, I think that to thicken your inner biceps you should make barbell curls with a grip as wide as you can. Curl your arms using middle weight, about 8-12 reps.
And doubtless, if you want to achieve significant results you have to train like an animal
Overall mass:
1. Standing barbell curls 5 x 8
2. Preacher curls 4 x 8
3. Seated dumbbell curls 3 x 8
Lower biceps:
1. Preacher dumbbell curls 4 x 8
2. Preacher barbell curls 4 x 8
3. Standing barbell curls - 3 x 8
Upper biceps:
1. Seated supinated dumbbell curls 4 x 10
2. Vertical preacher curls - 3 x 12
3. Concentration curls - 3 x 12
Inner biceps:
1. Wide grip barbell curls - 4 x 8
2. Inclined bench seated dumbbell curls 4 x 8
3. Dumbbell curls (hold dumbbells as if you hold a barbell with so wide grip as you can) - 3 x 12
Outer biceps:
1. Very narrow grip barbell curls (up to 5 inch) (if you feel pain in your wrists using standard bar, use EZ bar) - 4 x 10
2. Very narrow grip preacher curls - 4 x 10
3. Concentration curls - 3 x 12
LYING BARBELL EXTENSIONS
I begin my triceps workout with lying barbell extensions using cambered bar. It's a powerful movement and one of the best mass building exercises. First set is warming-up set for 20 reps.
Then I load up a bar to make 6-7 strict movements finishing with 2-3 forced reps. I do 3 sets of this exercise. It's important to use a full range of motion stretching triceps at the bottom and squeezing it at the top.
CABLE PUSHDOWNS
The next exercise is cable pushdowns. It's good flushing movement. I use medium-length straight bar. Keeping a body as straight up and down as possible, tuck the elbows in and concentrate on the triceps. Each rep is strictly controlled and concentrated. At the bottom position squeeze the triceps for a second or two. Usually I do 3 sets for 12-15 reps.
DIPS
After doing cable pushdowns I continue with dips. This exercise blasts the triceps and works every part of the muscle. Use a little wider than shoulder width grip and hang a plate between your legs for some added resistance if you can do more than 15 full reps.
Keep a body from leaning too far forward (if you lean too far forward it turns into more of chest exercise). Do not forget to squeeze your triceps at the top. Do 3 sets for 12-15 reps.
SEATED ONE-ARM DUMBBELL EXTENSIONS
The last triceps movement is seated one arm behind-the-neck dumbbell extensions. It will help you to make your outer triceps stick out from the side. To maximize the intensity of the pump you have to use the fullest range of motion you can get without going to the resting point. Do not relax your triceps at the end of the movement. You have to feel a tight stretch at the bottom and a hard squeeze at the top for a maximum peak contraction. 3 sets for 15 reps will be optimal.
Change all these exercises after 4 months!
Please Scroll Down to See Forums Below 
U would be suprised...
