This is what I do-
for biceps- concentration curls 3 sets of 15 w/40lbs.
hammer curls 3 sets of 15 w/25-30 lbs.
now here's the fun part... you need a good set of dumbells for this... start at the lowest dumbell (like 5 lbs) do 3 reps... without resting move up to the next weight (say 10 lbs) do 3 reps... keep moving up and doing 3 reps till you can't anymore (lets say you make it to 45). take a very short breather and start going down (start with the 45) by the time you get down to 5 again you'll feel it.
for triceps- cable pulldowns (don't know if that's what it's called)
3 sets of 15 w/80 lbs
dips- as many as you're comfortable with
skull crushers 3 sets of 15 w/70 lbs
hope this helps you some
'00 GT 5spd. K&N filter, flowmasters.