not makin much gains, need some help with this

do this arm workout 3x a week

barbell curl 5 set of 10 rep sometimes 12 rep
dumbbell curl 5 set of 10 rep
incline dumbbell curl 5 set of 10 rep
concentration curl 5 set of 10 rep
seated curl 5 set of 20 rep for pump
and finish with cable curl for peak 2 set of 15-20 rep
then for triceps i do -
tricep pushdown 15 set of 10 rep (only good tricep exercise for me)
and like 6-8 set of dip 10-12 rep a set

when i go to bench my triceps are too sore, what should i do
also my bicep wont grow, do i need to lift more weight?

looks good. add preacher 5x10 and its even better

^^ what? that is way too much volume... 27 sets of curls right there, over 300 reps right there, way too much.

gainz brah

more pain=more gain

Is this serious?

your arms are gonna fall off OP

but god damn will they look good when they do

is that jon paul's routine?

curl more when bicep is 1/3 of ur arm instead of more push/extension for tricep that is 2/3

good logic

I suggest pm'ing bobmarley for massive arms proven workout

Can confirm bob Marley is GOAT