LeeB

pick 2 exercises, do 5 sets of 15-25 reps (to failure basically) with no more than 1 mins rest between each set.

use a lighter weight than normal.. maybe even half what you would usually use.. concentrate on moving the weight through a full range of motion.. i.e. from where the bicep is relaxed to where it is at its most tense, concentrating on squeezing the muscle throughout the movement and controlling the motion of each rep.

do this routine once a week (dont train biceps more than this) and you will see improvement and soreness.

most people lift too heavy for biceps and tricpes.. just cos you can LIFT the weight doesnt mean its the correct weight to use for that exercise.. i have made this mistake myself in the past!

same for triceps!