Biceps, Triceps and Shoulder Exercises

Cardio
zumba: 1 hour
bodyattack: 45 minutes

Biceps
21's: 3 sets
alternating dumbbell curls: 3 sets/12-15 reps
alternating hammer curls: 3 sets/12-15 reps

Triceps
tricep pulldowns: 3 sets/12-15 reps
seated overhead extensions with straight bar: 3 sets/12-15 reps
inclined tricep push-ups

Shoulders
front raises with dumbbells: 3 sets/12-15 reps
alternating dumbbell upright row: 3 sets/12-20 reps
bent-over row with straight bar: 3 sets/12-15 reps
lateral raises: 3 sets/12-15 reps