Biceps, Triceps, and Shoulder Exercises

Biceps
21's barbell curls: 3 sets/7 low curl, 7 high curl, & 7 full curl
alternating inclined dumbbell curls: 3 sets/12-15 reps/both arms
concentration curl: 3 sets/12-15 reps/both arms



Triceps
tricep push-ups: 3 sets/12-15 reps
dips on a bench: 3 sets/12-15 reps
cable pulldown: 3 sets/12-15 reps




Shoulders
arnold press: 3 sets/12-15 reps

lateral raises: 3 sets/12-15 reps

bent-over lateral raises: 3 sets/12-15 reps