Biceps/triceps combo

Warm up with cardio for 3 min

Choose weights for biceps curls and do 12-15 reps.

Use the same weights and do triceps kickbacks to failure.

Do cardio for one minute

Repeat

Do 12-15 Hammer curls

Lie down for Overhead triceps press to failure with same weights.

Cardio for 1 minute

Repeat

Fatigue biceps completely with alternate curls then do triceps dips on bench to fatigue

Cardio for 5 minutes alternating hard/easy every minute.

Your arms should be exhausted!