Biceps, Triceps, and Shoulders Exercises

Biceps
seated alternating dumbbell curls: 3 sets/12-15 reps
21's with ez curl bar: 3 sets
concentration curls: 3 sets/12-15 reps/both arms


Triceps
inclined tricep push-ups: 3 sets/12-15 reps
seated dumbbell overhead extensions: 3 sets/12-15 reps
seated tricep extension machine: 3 sets/12-15 reps

Shoulders
dumbbell front/rear delt pull: 3 sets/8-10 reps
dumbbell lateral raises: 3 sets/12-15 reps
bent over dumbbell lateral raises: 3 sets/12-15 reps