I took a break from working out for a month and am now trying to get back on track (holidays will always do it)

Anyway I am trying to get back on track with Routine 1. Can someone tell me what hits the arms harder overall the hammer curls or seated incline curls?

Secondly I enjoy doing close grip presses for tri's but wonder would I find it more beneficial doing French Press'?

Last of all I have tendonitius in my elbow so I can't do Front Press so it Arnold Press ok as subsitute?