Chins ~
1 x 100
No matter how long it takes..
Now that your forearms and bi's are toast, hit the preacher curls for high reps. Get a partner to lift the weight for you as you reach positive failure... continue until numb
hammer/twist DB curls ~ a weight you can do for 20 reps. Do alternates of 3 x 20
Grap the clips for the Oly bar and do 2 x 100 clip squeezes. Each hand.
Go home. Try to type in great detail about how your arms feel.
When you get ready to go to bed flex and squeeze your biceps one at a time and hold the flexion until tears start rolling down your face.
Go to sleep.
There is the best arm workout you've ever had, and you didn't even directly hit Tri's... but they are gonna hurt... why?
From the chins when they were stretched out after you gave out ~
Send me $100 for that training session, rinse, wash and repeat.