Arm Workout

Quad-set
Band pushdowns-20 reps
Rope pushdowns-20 reps
Overhead band press-outs-20 reps
Overhead rope press-outs-20 reps
Repeat 5 sets 

Tri-set 
Bench dips - 30 reps
Straight bar curls-8 reps
Incline Dumbbell Curls - 8 reps with 5 count; twist 4 more reps
Repeat 5-6 sets

Superset
Preacher curls Wide grip-10 reps
Preacher curls Close grip-10 reps
Wrist Curls-20 reps
Repeat 5 sets