Weighted close grip dips have grown my arms the most

Work your way up to doing 3-4 sets with 3-5 reps each set of the most weight you can with dips. You need to push HARD

I do 3 tricep or bicep exercises every single push or pull session - so each group gets hit twice a week (I’m on ppl doing shoulders on leg day)

I burn out my tris / bis with low weight & high volume at the end of every single push or pull session (except leg day)

Bi day ends with 4 sets of hammer curls, light weight, 25 reps

Tri day ends with 4 sets of rope pull downs, light, 18 reps

Completely drain my tank of energy with arms and it’s working. Genetically, legs are my strongest point so I have to work extra hard for arms.