My strength and conditioning routine involves working one body part per day over five or six days.  Fridays are usually arms where I work the Biceps, Triceps and forearms.  I try and perform barbell/ dumbbell exercises, cable machine exercises and routines on the machines.  There are many different options for us members in the five weight rooms for arm exercises.  Some of the exercises I did yesterday were paramount  bicep curl machine upstairs, dumbbell wrist curls and  cable concentration curls.  I took a video of my last exercise and put in on my YouTube channel.