dips are a great exercise for triceps, heavy bar curls for biceps 8-10 reps. Keep in mind that your triceps are the bigger muscles in your arms, most guys focus on biceps more because it is the more "popular" muscle. I see a lot of guys in my school with unproportionate arms, more biceps than triceps. They have big biceps but small arms. Give equal attention and effort for both.

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