All of these link you to a post on my blog, but there will be another link in that post which will link you to the recipe or just click on the picture!
Vicky Batchelor's current 'Arm DESTRUCTION' workout.. Its a BEAST!
Warm up - 2 x 30 extensions
Extensions (rope) - 3 x 8-10
Dips (weighted) - 3 x 8-10
Underhanded (overhead) Extensions - 3 x 12-16
BB Curl (close grip) - 3 x 10-12
Hammer Curls (heavy) - 3 x 8
Kneeling Cable Curls (finisher) - 1 x 25-30
Seems pretty accurate to me