Arms

Lying alternating dumbbell triceps extension

Alternating band biceps curl

Standing barbell concentration curl

Dumbbell wrist curl over bench

Dumbbell reverse wrist curl over bench

Dumbbell one-arm upright row

Dumbbell concentration curl on a stability ball

Lying one-arm dumbbell triceps extension on a stability ball

Incline dumbbell inner-biceps curl

Close-grip push-up on knees

Standing dumbbell kickback

Dumbbell deficit push-up