I do 6 exercises, 3 for bi, 3 for tri. 4 sets, until complete failure and pain, lol. I do 1 for bi, followed by 1 for tri. Start on the seated preacher curl machine and just pump the blood to the biceps the first set. Control all the way, max stretch and contraction. pause at the top for like half a sec.
Than i move onto tricep pushdown with a rope. the first 10 or so I try to leave like 6-7 inches on the bottom, between th two ropes. After the 10th rep i just go up and down untl complete failure and pain.
Then i do seated 1 arm dumbell curl, same principle. Followed by close grip bench, i do like 15-25 reps with 155 lbs. Than i alternate, either 21s, or seated incline dumbell curls, or standing dumbell curls with the palms facing up all the time, or hammer curls with the rope. Finally i finish with either the seated dip machine, a seated triceps machine where you grab the holders and push forward lol. that, or ill lay on the floor, and put 2 dumbells next to my head, and just lift them up and put them back on the floor next to my head, and repeat again.
thats prety much it. I dont care one bit about the weight, i just relly like to feel the muscle being tensed and working.