Anatomy lesson

Biceps (front of upper arm) – Primarily bends the arm and assists in rotating the forearm and flexing the shoulder. 
Triceps (back of upper arm) – Primarily extends the arm and assists in extending the shoulder and bringing the arm closer to the body when raised.
Deltoid (round outline of the shoulder) - Raises the arm to the front, side or back because of its three parts: anterior, posterior and lateral fibres.

The routine

Exercises can be done 3-5 times per week for 12-15 repetitions up to 3 sets each. Once the repetitions are completed, rest 30 seconds then repeat the same exercise before moving on to the next.

The tempo in which you execute each repetition is slow. A slow tempo keeps the muscle under tension longer, forcing the muscle fibres to work harder and assisting in building the arm muscles efficiently.

The following exercises are to be completed using a 4-1-2 tempo. 
• Count to four (4) when lowering the weight (eccentric phase)
• Count one (1) when weight is back at starting position (stretch/pause)
• Count to two (2) when lifting the weight (concentric phase)

What you need: resistance bands or tubing, and 3 to 5-lb weights to increase intensity.