You are already doing compounds in your normal workout, right?? I would use more isolation type exercises.

Having some compounds should not be a problem. I think focusing on the area you are trying to bring up (arms) is more important though.

I did chins, curls and dips, extension just now at the gym.
I really feel both chins and dips in my biceps.
My tris were so wacked that the 3kg db overhead press in the cuban press was hard afterwards

there was a guy curling in the squat rack today. I took the bar and started doing push presses. When the guy comes back all like "hey, I was using this" (In Norwegian ofcource). So I simply pretend I'm from England and can't understand what he says. So I'm like "scuse me? what? sorry mate, I can't understand you" he tries to say it again in English, and I'm like "huh? what?" Awsome

pwnage

newb lol gg