How do I avoid sore muscles after a workout?

I just started strength-training for the first time in a couple of years (using free weights) and about 48hrs after my biceps workout I still can't fully extend my arms, right now I can't bend them past 90 degrees. I streched before and after the workout and got plenty of nutrition and rest after the workout as well. I would like to avoid this problem because now I can't work out other muscles until this heals, any suggestions on how I can avoid the soreness and speedup recovery?
_______________
Workout|Workouts