Standing front dumbbell raises
Biceps Brachii
Incline seated dumbbell curls (alternate) ...
Shoulder: Lateral Dumbbell Raise, Front Dumbbell Raise, Upright Row, Bent-over Flys
Biceps: Hammer Curls, Pull-ups
Triceps: Tricep Extensions (Kickbacks), Dips
Quadriceps: Lunges, Leg Press
Hamstrings: Straight Leg Dead Lift
Calves: Calf Raise ...
Standing DB Lateral Raise superset with Seated Dumbbell Press - 4 sets
Barbell Upright Row superset with Barbell Front Shrug - 4 sets
Alternating Front Dumbbell Raise superset with Bent Over DB Lateral Raise - 3 sets
Friday AM - Cardio/Abs ...
The anterior deltoid is worked with push-ups, bench press, and front dumbbell raises. Standing lateral (side) dumbbell raises target the medial deltoid.
 See also: Exercise, Dumbbell, Strength, Curls, Calf raise
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