Arms

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  EZ bar wide-grip upright row

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  Dumbbell squat to dumbbell curl

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  Wrist roller

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  Dumbbell hammer curl to dumbbell reverse curl

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  Standing one-arm overhead dumbbell triceps extension

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  Incline EZ bar triceps extension

• 

  Two-arm dumbbell curl

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  Weighted close neutral-grip pull-up

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  Lying alternating dumbbell triceps extension

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  Alternating band biceps curl

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  Standing barbell concentration curl

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  Dumbbell wrist curl over bench