Bicep, Tricep and Shoulder Workout

Biceps: 3 - 4 sets
preacher curl: 10 reps

alternating bicep curls: 12 reps
21's: 7 lower, 7 complete, 7 upper

Triceps: 3 - 4 sets
tricep dips with body weight on bench: 10 reps

tricep kickbacks: 12 reps

tricep rope pulldowns: 12 reps

Shoulders: 3 - 4 sets
standing barbell overhead press: 10 reps

dumbbell front raises: 10 reps

lateral raises: 12 reps

bent-over lateral raises: 3 sets 15 reps