Arms and Shoulders workout

  

Biceps:

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21's with Barbell: 3 - 4 sets

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Dumbbell preacher curl

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Overhead cable curl

Triceps:

push down machine: 50 lbs., 3sets, 15 reps

cable pull downs: 40 lbs., 3 sets, 15 reps

inclined tricep push ups: 3 sets, 15 reps

Shoulders:

front raises: 10 lbs. dumbells, 3 sets, 15 reps

up right rows: 30 lbs. straight bar, 3 sets, 15 reps

lateral raises: 10 lbs. dumbells, 3 sets, 15 reps

rear lateral raises: 7.5 lbs. dumbells, 3 sets, 15 reps