Arms

EZ bar wide-grip upright row

Dumbbell squat to dumbbell curl

Wrist roller

Dumbbell hammer curl to dumbbell reverse curl

Standing one-arm overhead dumbbell triceps extension

Incline EZ bar triceps extension

Two-arm dumbbell curl

Weighted close neutral-grip pull-up

Lying alternating dumbbell triceps extension

Alternating band biceps curl

Standing barbell concentration curl

Dumbbell wrist curl over bench