Biceps, Triceps and Shoulders

Cardio
zumba: 1 hour
bodyattack: 45 minutes with abs










Biceps
inclined curl: 3 sets/12-15 reps
side curls: 3 sets/12-15 reps
preacher curls: 3 sets/12-15 reps


Triceps
rope pulldowns: 3 sets/12-15 reps
dips: 3 sets/12-15 reps
tricep extensions: 3 sets/12-15 reps



Shoulders
standing shoulder press: 3 sets/12-15 reps
barbell raises: 3 sets/12-15 reps
lateral raises: 3 sets/12-15 reps
bent-over lateral raises: 3 sets/12-15 reps