current workouts for biceps, triceps:
biceps:
standing ez-bar curl: 4 X 8, 8, 6, 6
seated alternating dumbeel curls: 4 X 12, 10, 8, 8
high pulley attatchment cable curls: 4 X 10, 10, 8, 6
triceps:
tricep pressdown: 4 X 6-10
lying tricep extensions: 4 X 10, 8, 8, 6
reverse-grip pressdown: 4 X 8-10
its workin fine for me!