This is what I do, but I change the excercises up whenever I feel like it or the weights/cables are being used. I think it is best to switch shit up a lot anyway. It works for me. And my split goes like this so my arms are fresh:
Monday: arms (bis, tris, forearms)
Thursday: Chest then shoulders.
Friday: Back then traps.
Excercise 1. Seated dumbell curls.
-bench between 45-to vertical. Standard curls starting with one warmup set, then 3 real sets. If you really want to shock your arms try both hands at the same time, or do individual arms then as you are getting towards the end of your set crank out the last 3-4 reps with both arms at the same time.
Excercise 2: Dumbell hammer curls on the preacher bench.
-do one warmup set then around 3-4 real sets. Using one dumbell at a time crank out strict reps hammer style. I usually hit this for 10 reps or so until my last set i might go down to 6.
Do these one arm at a time or try both arms at a time for a nice change.
TIME FOR TRIS:
V-bar cable pushdowns.
- I do around 20 reps first set to warmup. Then do 3-4 real sets dropping down until I am at 6 reps.
-Standard load up the weight and do 3-4 sets.
Or my new favorite: Seated EZ-curl bar overhead extensions.
Sit backwards on the preacher for back support. Load up the bar and crank out 4 sets 15-12-10-8/6
another good one: Reverse cable pushdowns.
-using one hand at a time, simply grab the handle palm up and push down. Tricky one and really tough so I keep the reps higher to make it strict. 15-10-8 reps.
OR...do it with the cable and curl bar both hands palms up. You can go heavier this way. Maybe 12-8- 6 reps.
I always try and do a reverse Tri excercise either the one hands or two hands. Hits the tris a lot different than the other standard lifts.
After 3 Tri excercises it is time to finish off your bis.
Time for reverse cable curls. Using the curl bar on the cable machine crank out either standard 4 sets of reverse curls in the range of 15-12-10-8/6.
For a real killer do them as drop sets. Crank out like 15, then drop the weight and keep going. Drop down 4 times.
Now crank out some behind the back forerm curls, 3 sets with the barbell and you are done.