Make sure you do not bring your arms too low when bringing back down, stopping again to make a right angle at the elbows. Grab a dumbbell in each hand.
I used to weight train so I do have experience but with work and family I had to give it up.
For Triceps I do: Close Grip Bench Press - 4 sets x 10, 8, 8, 6 Skullcrushers - 3 sets x 10, 8, 6 V-Bar Pushdowns - 3 sets x 10, 8, 6 and for Biceps I do: Barbell Curls - 3 sets x 10, 8, 6 Preacher Curls - 3 sets x 10, 8, 6 Tri-Bar Hammer Curls - 3 sets x 10, 8, 6 You have to remember that the muscles in the arms are smaller muscles and the triceps get worked on Shoulders and Chest day and the biceps get worked on Back day.
I challange you to try doing 9-10 sets for your biceps and triceps for 3-6 months and note the difference in growth.
Also remember your bodyfat percentage has a lot to do with how big the actual waist is aswell.
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