Chest:

• DB Bench Press
• Pushups (Incline, Decline, Plyometric)
• Chest Flys
• Chest Dips

Shoulders:

• Shoulder Press
• Upright Cable Rows
• Lateral Raises
• Rear Delt Flys

Abs:

• Planks
• Leg Lifts
• Bicycle Kicks
• Six Inches

Traps:

• Lat Pulldowns
• Lay Pull-ups
• Shrugs

Triceps:

• Close-Grip Barbell Bench Press
• Triceps Pushdown
• Skull crushers
• Triceps Overhead Extension

Forearms:

• Lat Pulldowns
• Barbell Rows
• Deadlifts
• Wrist Roller
• Wrist Curls
• Reverse Curls

Biceps:

• Barbell Curls
• Cable Curls
• Isometric Holds
• Hammer Curl
• One Arm Curl
• Seated Curls

Back:

• Lat Pulldowns
• Single Arm Rows
• Wide Grip Pull-ups
• Reverse Pulldowns