hello davey,
for hitting the sides of the biceps,do hammer curls
these definately bring out the side of the biceps,but make sure you keep your arms locked to your side,and do them with good form.
for a good tricep workout try my current one.
french press
1st set 10 reps (usually the bar)
2nd set 10 reps
3rd set 8 reps
4th set 6 reps
close grip bench press
1st set 10 reps
2nd set 8 reps
3rd set 6 reps
one arm dumbel behind head,
1st set 8 reps each arm
2nd set 6 reps each arm
lastly dips between 2 benches
4 sets
1st set no weight,
2nd set 10 reps
3rd set 8 reps
4th set 6 reps
you need someone to lift the weight onto your legs,
do this routine within 30-40 minutes,by the end your triceps will be f****d
the fisrt time you do it just monitor the weight you do,so next week you can increse it, its better to start with less weight and get the reps,than heavy weight and not get the reps.
hope it helps
cheers steve