More bent over rows using diffrent angles (low/medium/high).
Arms will grow no matter what..................All compound lifts hit arms, so isolation movments would be a bit overkill depending on the sets.
Do the good mornings on your hamstring day.
Generally I do back and hamstrings as dead lifts hit hamstrings hard.
I keep quads and calves together.
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Scott
"An eye for an eye makes the whole world blind." - Gandhi
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