I don't really ever have a designated arm day, but due to overall body fatigue, soreness and time limit I decided to just do an arm workout.
Cable Curl Superset w/ Straight Bar Push Downs; 5 sets of 20 Each.
Notes: Perform 5 sets of each exercise back to back with no rest in between. Simply move the cable pulley up and down in between sets and use the same attachment for each movement.
Tricep Extension Machine Superset w/ Preacher Curl Machine; 3 sets of 12 Reps.
Notes: Ideally these would be performed with dumbbells or barbells, but to save time I used a machine. Again like the previous exercise grouping perform them back to back with no rest.
Single Arm Rope Pushdown Superset w/ Single Arm Cable Hammer Curl; 3 sets of 20 reps each.
Notes: You may use any attachment that allows you to perform push downs unilaterally. When performing the curls, grip the cable itself instead of a handle to also work on your forearm/grip strength.