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
Do 12-15 Hammer curls
Lie down for Overhead triceps press to failure with same weights.
Cardio for 1 minute
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!