Waller, have you trained arms recently? Tell us about it.
I usually do an "arms" day (also known as "heaven") and it looks something like this:
- tricep-focused pressing movement x 4
- overhead tri extension movement x 4
- dipping movement x 4
- tri-focused pushups x 4
- pressdowns x 4
- barbell curls slow tempo, TUT, ROM (up to 80kgs 
) x 4
- DB curls, supination at top x 4
- spyder isolation curls x 3
- concentration curls x 3
- incline curls x 3
All sets done with 45-60 seconds rest between sets.
4 hours ago actually!
Started with DB curls to warm up.
Then:
30kg DB curls supersetted with machine preacher curls X 4
Straight bar triceps pushdown, heavy then 1 drop set for squeeze reps X 5
DB spyder curls with long squeeze at top X 4
Triple set of single handed exercises consisting of DB skull crushers, DB cross face and behind the head DB extension X 3 with a different order each time
Seated DB curls starting with slow tempo and hold at top, then fast burnout reps (for the cuts)
Single handed underhand tricep pulldown supersetted with overhand pushdown X 2
Triceps rope pushdowns with hard squeeze X 3.
Erm... However much rest I needed between sets, I'm quite ill.
