Isometric hold bicep curls/ max rep bench dips
4 sets of:
Iso hold left arm/ 8 bicep curls right arm
Iso hold right arm/ 8 bicep curls left arm
8 double arm bicep curls
Total of 24 reps each set

After performing the 24 curl reps, immediately perform maximum amount possible of bench dips. Do as many reps as you can until you can't successfully do another rep. The maximum amount of reps can't be less than 10.

Description:
Hold left arm in curl position and perform 8 bicep curls on the right arm. Then hold right arm in curl position and perform 8 bicep curls. Then perform 8 reps of full bicep curls both arms at the same time. Immediately perform bench dips.
Rest 2 minutes between sets.
Repeat 3 more times.