Yes, the posts on this blog are far and few between. I'm sorry :) But...try this arm workout on for size:

10 pull ups (full or modified)
1 min. soccer taps
Repeat twice for a total of 3 sets

12 push ups
1 min. step runs (run up and down one step of a staircase or use an exercise step)
Repeat twice for a total of 3 sets

10 lateral raises with heavy weight
1 min. heel digs
Repeat twice for a total of 3 sets

15 side tricep push ups (lie on left side with right hand in front of left arm pit, left hand rests on right shoulder; push upper body off ground with one hand and lower; repeat on other side)
1 min. plank jacks (like jumping jacks in a plank position)
Repeat twice for a total of 3 sets

8 dumbbell bicep curls with heavy weight
1 min. "over the top" on step or speed skater jumps
Repeat twice for a total of 3 sets