Continuing the pain infliction on you victims, I mean eroids members.....

ARMS - Triceps and Biceps

Make your way over to the cables. I want a rope attachment at one top, straight bar at the other top, rope on one bottom attatchment, straight bar on the other bottom.

Warm up.

50 rope tricep press downs
50 straight bar bicep curls
50 straight bar tricep press downs
50 rope hammer bicep curls.

No rest between, real light weight as that's a 200 rep set.
2 minute rest. Increase weight. Go again, this time 30 reps each. 2 minute rest, increase weight, go again, 20 reps.

Rope press down drop set - 6, 8, 10, 12, 15, 20
Straight bar bicep curl drop set - 6, 8, 10, 12, 15, 20

Your arms should already be fried by now after about 20-25 minutes.

Close grip bench press. 12 reps, 10, 8, 6. Heavy weight, superset with
Preacher curls. 12, 10, 8, 6 reps. Heavy again. No rest between two exercises, 2 mins between each superset

Overhead dumbbell extension, 12.10,8 superset with
Cable crucifix curls. 12,10,8

Done.

There's a mixture of volume and weight here. Mix it up, keep changing the effect on those fast and slow twitch fibres to make them grow. You'll be using baby weights in that first giant set, lose your ego and think of the growth. Your arms should be destroyed. I hit for arms on a different day, they've taken enough abuse with the number of hammer curls reps here....