So, you could schedule your weeks training as the following or at least something similar:
W1.
Day 1. Lower
Day 2. Upper
Day 3. Arms
Day 4. Rest
Day 5. Lower
Day 6. Arms
Day 7. Rest
W2.
Day 1. Upper
Day 2. Lower
Day 3. Arms
Day 4. Rest
Day 5. Upper
Day 6. Arms
Day 7. Rest
This way you can train each musclegroup at least once a week and continue to make progress, yet still prioritise your arm training.
The arm training would be split into 2 different sessions, each one focusing on slightly different parts of the arm musculature and training adaptations.
A.
BB cheat curls - 5x5
Tricep bar pushdowns - 5x5
Seated Incline DB - 3x12
Ez bar skull crushers - 3x12
DB Wrist curls - 3x12
B.
Close Grip Bench - 5x5
DB hammer curls - 5x5
Rope pushdown - 3x12
DB preacher curls - 3x12
DB overhead extensions - 3x12
Try this routine for 10 weeks, work on improving the weight used for each exercise using small increments. Mainly the 5x5 sets. Lift explosively on the positive phase of the movement, hold for half a second at peak contraction and then lower the negative phase for 2 seconds.
Natural Aesthetics
