Bicep
EZ-bar curls, 6 sets, 6-8 reps, 200 lbs max weight
Incline dumbbell curls, 6 sets, 6-8 reps, 80s lbs max weight
Dumbbell concentration curls, 6 sets, 6-8 reps, 60 lbs max weight
Barbell preacher curls, 6 sets, 6-8 reps, 155 lbs max weight
One-arm cable curls, 6 sets, 8-10 reps, 60 lbs max weight
Incline dumbbell curls, 6 sets, 6-8 reps, 80s lbs max weight
Dumbbell concentration curls, 6 sets, 6-8 reps, 60 lbs max weight
Barbell preacher curls, 6 sets, 6-8 reps, 155 lbs max weight
One-arm cable curls, 6 sets, 8-10 reps, 60 lbs max weight
Tricep
Lying extensions, 6 sets, 6-8 reps, 200 lbs max weight
Bench dips, 6 sets, 6-8 reps, 135 lbs on legs max weight
One-arm dumbbell overhead extensions, 6 sets, 8-10 reps, 60 lbs max weight
Pushdowns, 6 sets, 8-10 reps, 250 lbs max weight
One-arm pushdowns, 6 sets, 8-10 reps, 100 lbs max weight
Fonte: http://www.flexonline.com/training/hardcore-contender-bertil-fox#sthash.2RYLNmhw.dpuf
