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.