Here’s a recent arms workout I did, filmed by Ligia:

http://www.youtube.com/watch?v=ePfJCCcy74s

I performed the following exercises:

• Warmed up with standing dumbbell curls, followed by regular sets of the same,
• Triceps rope extensions,
• Standing curls with preacher bar,
• Dips,
• Concentration curls,
• Alternate sets of prone and supine triceps pulldowns and
• My original variation on one-arm preacher curls: the one-arm cable biceps curls.

It was fun! And afterwards I naturally drank one of my Wonder Smoothies.