Biceps and triceps

Dumbbell curls - 25s x 10, 10, 10

Bench dips, feet elevated on Swiss ball
20, 15, 15

One-arm dumbbell preacher curls
20lb x 15, 25lb x 10, 8

Dumbbell one-arm tricep extensions
20lb x 15, 25lb x 12, 12

Dumbbell 21s - 20lb per arm x 3

Dumbbell skull-crushers - 25s x 7, 6, 5