Biceps, Triceps, Shoulders, and Abdominal Exercises

Biceps

21's barbell curls: 3 sets/ 7 full curl, 7 bottom half, and 7 top half

hammer curls ( as shown ): 3 sets/ 12 - 15 reps

preacher curls: 3 sets/ 12 - 15 reps

Triceps

tricep cable pulldowns ( as shown ): 3 sets/ 12 - 15 reps

tricep push - ups: 3 sets/ 12 - 15 reps

alternating overhead dumbbell extensions: 3 sets/ 12 - 15 reps/ both arms

Shoulders

arnold press: 3 sets/ 12 - 15 reps

seated lateral raises: 3 sets/ 12 - 15 reps

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

shoulder press ( as shown ): 3 sets/ 12 - 15 reps

Abs

double crunch ( as shown ): 3 sets/ 12 - 25 reps

russian twist: 3 sets/ 12 - 25 reps