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Steve is right, Hammer curls witha dumbell is a great one for the outer bicep. If you really want them to hurt for a few days, try this exercise on an incline bench preferably at about a 60 degree angle. This will get a great stretch at the bottom of the movement.

For my triceps I have found that grabbing a dumbell with both hands and and extending it above my head and then lowering it behind my head gets a great stretch on the triceps and allows a fair weight to be used. Also doing pushups with you hands close together and your middle finger tips touching each other is a killer move at the end of your routine.

Steve, I also do dips between two benches with weight on my lap and f$ck me thats a great move isn't it. Much better than using parallel bars and gets all heads of my triceps burning.

J