by hua » Sun Mar 23, 2014 11:02 pm
if by tri shape you mean triceps, theres a few exercises i can recommend: benchpress, pushups, dips. note that unlike dips, bench and pushups mostly work only lateral and medial triceps head (not long head), and you will need additional exercise to cover that one. i recommend dumbbell lat pulldown or skull crusher.
for biceps brachii, pullup is the mother. you dont even have to do normal curls if you do pullups well. if you cant do pullups, do lat machine for back and put some curls. note that biceps is easier to overtrain than triceps so you might have to find some middle ground and not work them too often.