Pulley or Tubing arm extension to tricep overhead extension followed by BB curl narrow grip.
In the first exercise, you should have the arms extended and bring the handles toward your body by using just the arms. Don’t flex the elbows. You’ll feel the triceps (back of the arms) and the lats working. Once the arms are down, flex them to 90-degree and perform a regular tricep extension. Make sure you only use the arms and do not lean forward, rock your back and/or raise your shoulders. This is one rep.
When doing the barbell curl, grab the bar narrower than shoulder-width apart to make sure both heads of the biceps muscles are tackled.
DB overhead tricep extension followed by Barbell curl wide grip.
When doing the DB tricep extension, make sure your arms are close to your face and bend them to 90 degrees. Use the triceps to extend the arms. Do not flare out the elbows.
When doing the barbell curl, grab the bar wider than shoulder-width apart to make sure both heads of the biceps muscles are tackled.
Reverse chest press followed by incline dumbbell bicep curl.
To really tax the triceps, the hands should be placed shoulder-width apart. Bring the bar down to the chest by having the arms close to your body at all times. Use the back of the arms to decelerate the move and to extend them.
For the incline DB curl, set the bench at a 45 to 60 degree angle. Place your back and head on the bench and curl just using the biceps. Do not swing the dumbbells when going down. Control the move. If the bench angle bothers your shoulder joint, bring it up a little bit.
After each super-set
Abdominal exercise: Towel pike
Place your toes on the towel and from a plank position, just using your abdominals—don’t move the hips—bring the legs as close as you can to your arms. Extend the legs back to a plank position in a control way.
For shapely and strong arms, you need to pump up the intensity. Your small arm muscles can be quite big, depending on how you work them out.