Biceps, Triceps, Shoulders and Abdominal Exercises

Biceps
wide grip barbell curls: 3 sets/12-15 reps
concentration dumbbell curls: 3 sets/12-15 reps
cross body dumbbell hammer curls: 3 sets/12-15 reps



Triceps
tricep dips on bench: 3 sets/12-15 reps
tricep dumbbell kickbacks: 3 sets/12-15 reps
close grip bench press: 3 sets/12-15 reps

Shoulders
alternating shoulder press: 3 sets/12-15 reps
seated lateral raises: 3 sets/12-15 reps
bent-over lateral raises: 3 sets/12-15 reps
upright rows with barbell: 3 sets/12-15 reps


Abs
toes to ceiling: 3 sets/15-25 reps
weighted crunch: 3 sets/15-25 reps
oblique twist with medicine ball: 3 sets/12-15 reps