arms workout: BICEPS:    -bent curlbar  3 sets, increasing weight with each set 
                                   -straight 45lb bar with weight on it  3sets, increase weight with each set 
                                   -21's: use the 45lb bar (or maybe a lighter straight bar) 3 sets, use the same weight or slightly increasing weight.   1 set consists of 7 reps from full arm extension to 90 degrees flexion, 7 reps from 90 degrees flexion to full flexion, and 7 reps from full extension to full flexion--these will kick your ass 
                                   -dumbell curls, 3 sets, do these on the preacher bench for form   
  TRICEPS      -skull crushers, use bent curl bar, 3 sets increasing weight with each set, finish each set with 10 reps close grip bench. 
                   -dumbell tricep kicks 3sets, 10 reps each set 
                   -dips 3 sets, as many as you can do 
                   -tricep pulldowns 3 sets, use the lat pulldown machine, i like using a leather handled strap    
      that was my arm workout in the days when i worked out non-stop.  its a kick ass routine.