Like I said I always incorporate many different exercises into my tricep and bicep workout. I do 3 different exercises of triceps after my chest workout, each exercise for 3-4sets, 10-12reps each. Same thing with biceps, 3 exercises, 3-4 sets, 10-12 reps each. Note this is after a chest and back workout each, so Ive already trained indirectly each body part before i get into specific exercises.