Biceps

1. Barbell Drag Curl

2. Cable Curl

3. Cable Supine Curl

4. Dumbbell Curl

5. Dumbbell Incline Curl

Brachialis

1. Cable Preacher Curl

2. Dumbbell Concentration Curl

3. Dumbbell Standing Preacher Curl

Brachioradialis
1. Barbell Reverse Curl

2. Cable Hammer Curl

3. Cable Reverse Curl

4. Cable Reverse Preacher Curl

5. Dumbbell Hammer Curl

DeltoidAnterior
1. Barbell Behind Neck Press

2. Barbell Front Raise

3. Barbell Shoulder Press

4. Dumbbell Alternating Front Raise

5. Dumbbell Arnold Press

6. Dumbbell Front Raise

7. Dumbbell One Arm Shoulder Press

8. Dumbbell Shoulder Press

DeltoidLateral
1. Barbell Upright Row

2. Cable Upright Row

3. Dumbbell Incline Lateral Raise

4. Dumbbell Lateral Raise

5. Dumbbell One Arm Upright Row

6. Dumbbell Raise

7. Dumbbell Upright Row

DeltoidLateral
1. Barbell Rear Delt Row

2. Rear Delt Inverted Row

3. Cable One Arm Standing Cross Row

4. Cable One Arm Rear Delt Row

5. Cable One Arm Rear Lateral Raise

6. Cable One Arm Reverse Fly

7. Cable Rear Delt Row

8. Cable Rear Delt Row (stirrups)

9. Dumbbell Rear Delt Row

10.

Dumbbell Rear Lateral Raise

11.

Dumbbell Row (with elbows out)

12.

Dumbbell Seated Rear Lateral Raise