These two schemes are not good for muscle circumference stimulation, and the weight is too light. It's all muscle endurance training.

If you want to gain muscle, you must first understand the concept of "RM". For example, if you can make a dumbbell with a weight of 50 times, that is the weight of 50RM; If you can only do it 20 times, it is the weight of 20RM; If you can only do it once, the weight is 1RM.

According to the summary of several decades, 1~6RM mainly develops muscle strength, and 8~ 12RM is most suitable for the growth of muscle circumference. Training muscle endurance above 15RM has no obvious stimulation on the circumference, but it can make the lines clearer.

Since you want to practice muscle blocks, choose the weight of 12RM and do 4~6 groups in one movement.

For example, the second arm training: barbell bending 4* 12, dumbbell bending 4* 12, armrest bending 4* 12, is basically enough.

You can look at Wade's training rules, which contain classic training methods, such as pyramid rule, super group, descending group, pre-fatigue method and so on.