bicep tricep separation

[carolinacrackah]

Any tips on really bringing out the separation of the biceps and triceps of the arm. It seems I can get my BF down to about 7% and still not the amount of separation Im looking for. Delt separates just fine.
Currently my arm training is
Heavy preacher curls 12-20 reps
Reverse grip spider curls 20-30 reps
Supenating concentration curls 20-30 reps
12 total working sets
Cable Tri pressdowns 10-15 reps
Reverse grip barbell tri extentsions 10-15 reps
Tricep dips unweighted 40-50 reps
12 total working sets.

 

[hmlacrosse]

what are spider curls?

 

[carolinacrackah]

its when you lay face down on an incline bench and curl a barbell or dumbells.

 

[thurstonKG]

http://www.shapefit.com/biceps-exercises-spider-curls.html

 

[AngryMuscles]

can it be said that if you have a strong bicep/forearm, back works will just be a breeze?

 

[outlawtas]

Well genetics will always play a role in matters like these, however french presses (1 dumbell held with both hands behind the head) seem to bring out a lot of bi/tri seperation for me. You can usually do these fairly heavy.

 

[NXG+]

can it be said that if you have a strong bicep/forearm, back works will just be a breeze?

no