My triceps are one of my best muscle groups because of the Westside-style training I did when I competed in powerlifting.
My chest lagged far behind because of the Westside-style training, but it jacked my triceps!
If your not familiar with WSB training, the split was like this (listing triceps movements only):
1. speed (light bench): 60% of 1 rep max, 8 sets of 3 reps (explosive and close-grip)
2. rolling DB ext. 3 sets of 10 (light) OR pushdowns (don't let your wrist bend when performing these)
1. max effort powerlifting bench (lockout-focused as I competed with a shirt)
-warm-up sets + how every man working sets to hit my max for that day (be it 5's, 3's, 2's or 1's)
2. either rep work on max effort movement if I went for 2's or 1's OR rack lockouts 3 sets of 3-5
Now, I do not recommend that you mimic this program unless you want to get your bench up at the expense of your chest.
What I do recommend is that you take a period of time and dedicate a day to arms, starting with triceps.
Since you are a bodybuilder, you are going to hit up a Mike Francois-style workout (he worked with Louie Simmons, the WSB orginiator, in his early years).
1. close-grip floor presses/close-grip rack lockouts/close-gip board presses (if feasible):
warm-up (which is very important for your elbows since you will be going heavy), then 4 sets of 5 reps pyramiding the sets
-if you want to go heavier you could three-week mini-cycles of max 5's one week, then 3's the next, then 1's for a week; you can also deload with a fourth week of rep work (8+)
-if you have read any of the MD arm training articles with Branch Warren, he also does these movements
2. pushdowns: 4 sets of 8-12 reps (mix-up the attachments)
That's it. If you do it right, your triceps will be fried.
I have omitted skullcrushers because of the stress that they place on your elbows. I am not saying not to do them, but bodybuilders like Victor Martinez and powerlifting groups like the Metal Militia, have dropped them from their training because just this reason.
For biceps, hit up the basics: BB curls, preacher curls, DB curls and hammer curls.
You could try something like:
1. BB curls: 3 working sets of 6-10
2. incline DB curls: 3 sets of 6-10
3. hammer curls: 3 sets of 8-15
Workouts from Mike Francois' website:
I hope this helps.
Oh, doing heavy triceps work will help your capacity on bench pressing and shoulder pressing movements too.