Biceps, Triceps, Shoulders and Abdominal Exercises

Biceps
preacher curl: 3 sets/12-15 reps
high cable curl: 3 sets/12-15 reps
alternating hammer curl: 3 sets/12-15 reps

Triceps
tricep pulldowns w/ rope: 3 sets/12-15 reps
tricep dumbbell kickbacks: 3 sets/12-15 reps
overhead tricep extension w/ rope: 3 sets/12-15 reps





Shoulders
barbell front raises: 3 sets/12-15 reps
shoulder press w/ barbell: 3 sets/12-15 reps
seated lateral raises: 3 sets/12-15 rep
bosu ball kneeling bent-over lateral raises: 3 sets/12-15 reps



Abs
plank: 3 sets/30 sec. - 1 min.
side plank: 3 sets/ 30 sec. - 1 min./ both sides
hanging leg raises: 3 sets/12-15 reps