Looking for a good arm workout plan for a day of hitting Biceps, Triceps, and Forearms.. Overall arm size

I cannot curl a straight bar, out of the question. I don't use ez bars as well because it hurts my wrist.

Looking for a good arm plan (name of exercises, sets, reps, [time between sets, etc])

Suggestions? Thoughts?

Assume my macros are on point.

E: I also believe I understand the basics between strength vs size and how it relates to working out

This post was edited by ArtofApocalypse on Apr 16 2015 04:21pm

i can hold the hand you aren't curling with while you do reps too, pm for more info

http://i.reddit.com/r/Fitness/comments/2wcaoi/biceps_101_an_anatomical_guide_to_training/

http://i.reddit.com/r/Fitness/comments/2x4iwj/triceps_101_an_anatomical_guide_to_training/

Forearms = 4 sets of alternating fapping, no time between sets.

This post was edited by Lancet_Jade on Apr 16 2015 04:41pm

lmao arm workouts are a waste of time

5x10 alternating fap
5x10 reverse fap
finger in asshole till failure

tri's will give you size the fastest.

Monday Bench 5x5
Accessory work

Wednesday
Deadlift 5x5
accessory work

Friday
Squat 5x5
Accessory work

Ask Layne about them arm gains and compound lifts

That is the worst program I have ever seen. So many things wrong with it u troll

This post was edited by HotHamAndCarl on Apr 16 2015 06:49pm

ok ty

LOL!

AoA, what is the problem with your wrists?

My chest day has triceps included.
My back day has biceps included.

Forearms come with the package, training SPECIFICALLY for them seems redundant to me, but I always do hammer curls on biceps day at the end of the workout.