3 sets of
12 heavy dumbbell curls, immediately followed by 20 reps of light weight spider curls, immediately followed by 30 tricep push downs with 1 second hold at the bottom of each rep and 2 second slow count on way back.

Notes:
Use a heavy dumbbell for the first set of dumbbell curls, then immediately pick up a light weight and perform the spider curls, hold 1 second in contraction at the top of each spider curl, after spider curls immediately move to your tricep push down station and perform 30 reps with 1 second hold at the bottom of each rep. If at the gym, use a cable machine. If performing this from home, use a band tension that will allow you to perform all 30 reps unbroken. Rest 90 seconds between sets.