I do my arms on a separate day. Usually following a shoulder day. Just seems to blow the shoulders back up. I start with Barbell curls and do 4 sets with one warm up set of 15, then 10,8,6,4. then I will do incline DB curls 4 sets of 8. Then I will do standing alternating DB curls 4 sets of 8. Then I will do concentration curls 4 sets of 8. Then I will move on to triceps. Start off with scull crushers 1st set warm up for 15. Then 10,8,6,6. Then I will go over to cable press downs with V-grip and do 4 sets of 8. Then I will do standing one arm ext. over the head 4 sets of 10. And then hit the shower. been working great for me.