Biceps, Triceps, Shoulders and Abdominal Exercises

Biceps
barbell curls: 3 sets/12-15 reps
preacher curls: 3 sets/12-15 reps
concentration curls: 3 sets/12-15 reps/both arms



Triceps
tricep kickbacks: 3 sets/12-15 reps/both arms
overhead extension with rope: 3 sets/12-15 reps
lying tricep extension with barbell: 3 sets/12-15 reps


Shoulders
upright row with barbell: 3 sets/12-15 reps
alternating dumbell press: 3 sets/12-15 reps/both arms
alternating bent over lateral raises: 3 sets/12-15 reps/both arms



Abs
plank: 3 sets/30 seconds - 1 minute
side planks: 3 sets/30 seconds - 1 minute
hanging leg raises: 3 sets/12-15 reps