Well yesterday was arm day, but my arms hurt so much that it hurt to type.  So here is my routine.

Biceps:

21’s 3×21 55lbs

DB curls 3×12 55,65,75

Incline DB curls 4×12 35,45,55,65

Single arm Preacher Curls 7×12 40

Triceps:

Single Arm Pressdowns 4×12 60,70,80

Rope Pressdowns 4×12 120,140,160,180

Kickbacks 4×12 35,45,55,65

Machine Dips 7×12 330

Forearms:

Wrist curls 7×12  25