Biceps, Triceps, Shoulders and Adominal Exercises

Biceps
21's barbell curls: 3 sets
alternating dumbbell curls: 3 sets/12-15 reps
hammer curls: 3 sets/12-15 reps






Shoulders
dumbbell front raises: 3 sets/12-15 reps
military press with straight bar: 3 sets/12-15 reps
dumbbell lateral raises: 3 sets/12-15 reps
bent-over lateral raises: 3 sets/12-15 reps



Triceps
lying tricep extensions: 3 sets/12-15 reps
overhead extensions: 3 sets/12-15 reps
rope pulldown: 3 sets/12-15 reps






Jumping Jacks
during rest periods between each set of exercises
* good way to keep your heart rate up and burn more calories

Abs

declined weighted crunches: 3 sets/12-25 reps

Russian twist: 3 sets/30 seconds - 1 minute