The thing here is its all about getting the mind muscle connection right,slowing down the negatives and getting a good squeeze on the muscle, u can keep doing the same routine just change a couple things u are doing : 1st slow down the reps, your negative movement of the motion ie the lowering of the weight should take u 3 seconds, when the weight is at its lowest point hold it there for a second, then explode up. So if I are doing dumbell press, 3 seconds to lower weight to your chest, pause at the bottom for a second, then explode up, hold it there,then repeat, this puts the muscle under tension for a lot longer utilising more muscle fibers. Inbetween each set flex your chest to force more blood into the muscle. Just changing that alone can give you a much better pump and make u force the muscle to grow. Change the angle of the bench, that hits the fibers differently, move from a free weight bench to a smith machine, means u can load a bit more weight as u are not trying to stabilise the weight with all the muscles. I would start your routine with smith machine press on the incline, then move to a fly motion on the flat, then another pressing motion with dumbells, then finish off with a dip for example. With biceps, at the bottom of each rep flex your triceps, this will pull the tension off the bicep, making the lift from a dead weight
U must lower the weight all the way to the bottom and flex the tricep. Also take longer negatives. I always start with a barbell motion, then move on to dumbells, i only do 3 bicep exercises but that's just me.inbetween each set of biceps put your hands on your head to starve the muscle of blood, only drop them when u need to do your next set. It will hurt like he'll but when u drop your arms the blood rushes in like nothing else!
Hope this gives u a better understanding
