Bicep workouts
- Straight bar reverse grip curls
- Rope cable curls
- Alternating db curls
- Db spider curls
- Db hammer curls
- Spider curls
Tricep workouts
- Db french curl
- Straight bar push down
- Rope extensions
- Ezbar skullcrushers
- Db skullcrushers
- Db tricep kickbacks
- (Single arm) Cable tricep extension
- Bench dips
Shoulder workouts
- Standing overhead press
- Arnold press
- Db shoulder press
- Db lateral raises
Googling any of the exercises listed above will show you the exercise and how to perform them.
Example exercises for biceps, triceps, & shoulders split
| Exercise | Body part | Sets | Reps |
|---|---|---|---|
| Alternating db curls | Bicep | 4 | 8-12 |
| Db spider curls | Bicep | 4 | 8-12 |
| Db hammer curls | Bicep | 4 | 8-12 |
| Db french curls | Tricep | 4 | 8-12 |
| Ezbar Skullcrushers | Tricep | 4 | 8-12 |
| Rope extensions | Tricep | 4 | 8-12 |
| Standing overhead press | Shoulder | 4 | 8-12 |
| Arnold press | Shoulder | 4 | 8-12 |
| Db lateral raises | Shoulder | 4 | 8-12 |
