Biceps, Triceps, and Shoulders Exercises

Biceps
barbell curls with straight bar: 3 sets/12-15 reps
alternating dumbbell curls: 3 sets/12-15 reps
side curls with dumbbells: 3 sets/12-15 reps


Triceps
overhead tricep extension with ez bar
tricep kickbacks with dumbbells
tricep pulldowns

Shoulders
front raises with dumbbells
lateral raises
bent-over lateral raises