After you complete the back routine in the last post...your arms should be warmed up and ready!
Start with alternate ad dumbbell curls. Use a weight that you can do 8 repetitions with. Next add to the weight and do at least 6 reps. Next go heavier and do 4. Lastly a set of whatever you can do 1 or 2 reps with. This should be enough.
If you have any arm power left, try a set of reverse curls or hammer curls with the dumbbells or a curl bar.
This could be followed by some concentration curls with a lighter weight...seated.
Arms are tough but worth the effort.
This entire routine for back and arms should take about 30 minutes. No breaks between sets.
Now go drink some protein!