Skull crushers---take a weight you can do 25 reps with but only do 10 reps. Rest 30 seconds and add 5 pounds and do 11 reps. Keep repeating the process by adding weight and reps until you get to 20 reps.(reps-10,11,12,13,14,15,16,17,18,19,20)If you can't get to your rep number in one set, do as many sets with minimal rest to get to the target reps)
Standing barbell curls(really wide grip with elbows to the sides and slightly back) Do the same set/rep scheme as you just did for tris.
Barbell wrist curls---same set/rep scheme as above