New Bicepts/Triceps

Tri-supersets
3 sets of 14 reps
Chin-ups
Isolated Dummbell curls - lean forward on bench - hold Dummbells together
Dips
45 seconds rest between sets 90 seconds between super sets
3 sets of 12
Barbell Curls @ 75lbs
Skull Crushers @ 75lbs
Supine Rows on rings
45 seconds rest

Couplet Supersets
3 sets of 10
Seated reclined Dumbbell Curls @ 20lbs
Standing Overhead Dumbbell Triceps press 60lbs
30 seconds Rest

3 sets of 8
Rope Curls
Narrow Grip Bench
30 seconds rest

After finished with super sets the following

3 sets single arm Triceps ext
10 Single arm laying extensions
10 Across Body laying Extensions
10 Palm down laying Extensions

28 Barbell Curls
7 Normal
7 Slow
7 Legs to 90deg
7 Shoulders to 90deg

This was rough stuff.  Daniel and I were nervous as jack rabbits before we started.  We must have had a sense of what was to come.  This thing put the smack down on us in the first set and we kept going. By mid way through our arms were so swollen they were hard to the touch.  We were both red lined by the end of first set.