alrigt guys heres what I came up with for an arm workout that i put 2gether through other advice..here is the link for my first question http://forums.steroid.com/showthread.php?t=200516

day1 (monday)
bi's barbell curls 85x10....105x10...115x8...125x3-6..whatever i have left
hammers 30dbx20....37x20...40x16....45x12



day2 (thursday)
conctration curls 3 sets each arm
cable preachers 3 sets each arm

any other ideas guys? thanks for the help i appreciate it