Did this at home arm workout - it was killer! Triceps were way sore the next day! Just added in a few chest back exercises at the end to make a full upper body workout. -link isn't correct but good list for arms.
10 Weeks to Fit-Day Legs\\\ Press-Dropset: 2 dropsets of reps per drop SuperSet: Machine Squat: 5 sets of reps Machine Split Squat: 5 sets of reps Kickback Smith Machine: 5 sets of reps, 60 sec rest between set Leg Curls: 5 sets of reps