Brooooooo day!!!
Straight bar tricep cable extensions
180 x 12
180 x 12
170 x 14
Rope cable curls
130 x 13
140 x 12
140 x 11
Seated incline ezcurl bar skull crushers 3
100 x 12
100 x 12
100 x 11
Ezcurl bar curls
80 x 12
80 x 11
70 x 12
Seated Dip/press down machine
272.5 x 16
272.5 x 14
Seated cable curls
90 x 17
90 x 15
Rope tricep push downs
100 x 14
100 x 14
Abs
Do this once a week for twelve weeks, and I’ll bet your sleeves will be stretching come summertime 
Oh it’s definitely an added day. I workout 4 days a week and this is one of the four workouts.
I’m giving it my all but I doubt I’ll see much growth.
I talked to a monster black dude in the gym with 20” arms. He was big himself but his arms made everything look smaller lol. He said he used to spend a month long cycle of arms every day. Nothing else worked, just arms. I’m so tempted to try it 
Ha! A month of arms every day?! It obviously worked for him, so that’s cool. I’d be concerned about crippling tendonitis for myself.
Something else I’ve had success with is a tip from articles here - doing a small muscle like biceps or triceps at the end of a heavy leg compound day. Perhaps a few sets of curls and triceps extensions after your leg day, in addition to your bro day, would help that much more.
I’ve been doing db lateral raises for a few sets most times I’m at the gym and have Definately seen some growth there.
That said, I recall reading somewhere that delts can recover from frequent training, may be different for arms, and how well your recovering.
Do you have long arms?
Same I almost always only feel it there. Usually I only really feel my chest on machines and for some reason hard bar benching.
You know these but these are the one I really feel, focusing on squeezing the chest on top of each rep:
Machine flyes sets of 10-15 + 15’’ iso-hold stretch
Machine chest press sets of 10-15 with a nice 1 secs squeeze (using some light bands on it as well)
Squeeze press sets of 8-12 with a 2-3’’ eccentric ADN concentric
This Meadows super set: Chest press (lower 3/4) + Squeeze press + DB flyes (lower 2/3) sets of 8 + 8 + 8 (my chest was on FIRE)
You don’t do regular squats?
I think the reason I hardly make any gains is my recovery. My sleep is so poor and broken, it’s horrible. I’ve been absolutely exhausted and had bag under my eyes for years now.
So I’m scared to add too much stuff daily. I could try for sure though.
Yes. I am 6’ tall and have like a 75/76” wing span.
No, I wish I did though. Squats is one exercise I think is the most bad ass ever.
I get the most intense pain in my groin/hip flexors during and after squatting. It will get so bad that at work or sitting at home it will ache so bad, like a restless leg ache and drive me absolutely insane.
I’ve seen a few doctors and they all had their own special stretches and strengthening exercises. None of it helped. I’ve done all kinds of things I’ve found online including things from posters here.
I’ve just given up and accepted the fact I’ll never squat lol
I can see this being the culprit indeed. One of my friend sleeps like 3 hours a night. She trains all the time. She was progressing but now it’s the opposite.
Damn that’s too bad 
If that is the case and you’re not progressing as you would like, have you thought of taking stuff out, not adding in?
Just to badwagon, have you ever had a sleep study done? have you been tested for sleep apnea?
I’ve got some experience with this (diagnosed Sleep Apnea and Hypersomnia).
Sleep quality>sleep quantity.
I actually have taken stuff out. And the only thing I’ve added is more rest days lol. Now I’ll only work out 4/7 days and it’s helped. Recovery is still lacking but between that and being in a caloric surplus it’s a little better.
M
I have not but I want to be! I definitely have it. I stop breathing multiple times a night and if I fully relax laying down my throat actually closes off my air supply lol. I downloaded an app that records you sleep and it’s literally 4/5 hours of me fighting for my life 
Get a low-profile pillow (to lower the angle of your jaw to your neck - reduces apneas) and get tested ASAP. It won’t kill you, but itll fuck up your gains and basically your everyday life. I had been getting shitty sleep for years and would always wake up with headaches… little did I know, headaches in the AM is a strong sign of Sleep Apnea. Anyways, I use my CPAP for about half the night (more, if I’m lucky) and wake up better than I used to.
Everything from your hormones to your emotional state tend to be derived from sleep - best to get the most out of it!
The pillow o use is so tiny, and even then I only use the very edge of the corner lol sometimes I’ll use a hoodie for a pillow (strange but works).
I am constantly tired and look 40. I get made fun of at work all the time lol. I’ve gotta get a Primary care doc because I e had zero luck getting into a sleep study without one which sucks.
I need to get back on it. I honestly think it would change my life, which makes it more stupid that I haven’t done anything. It’s progressively getting worse too. When I flex my neck it’s pretty obvious it’s growing
I found a pillow at Bed Bath & Beyond that has helped me out a good bit. It isn’t this exactly, but its’ the same shape anyways.
At any rate, LMK if you have questions about this stuff - I’ve done a fair amount of testing for it.
omg. That pillow is such a game changer.
THe difference it makes for my neck is night and day
I’m a stomach sleeper, so it complicates things. Even with ambien I can’t sleep on my back lol
Can’t sleep on my sides either because my shoulder suck
oof! big no no.
That could also contribute to the airway issues
me neither! I get a weird feeling in my chest, like my heart is going to stop
oof
The best sleep I’ve ever had was on a concrete floor under my boss’s desk using a hoodie as a pillow. Long hours may have contributed to that, but it’s weird I still remember how good it was lol
I NEED hard surface for good sleep.
My “room” in the FL house is literally a wooden board on the floor of a bathroom closet LOL
On the subject of arms training daily, Bruce Randall trained only arms for like 6 months and gained 30lbs, so it can be ok.