If you want defined upper arms, you should definitely train your triceps in addition to your biceps and shoulder muscles. Tricep dips are an excellent exercise to strengthen and shape the arm muscles, ...

When you’re starting out, try two to three sets of 10 to 15 repetitions for each move. You can do one set of one exercise, rest for 30 to 60 seconds, and then do the next set. Then move to the next ...