REMEMBER

Shoulders

standing dumbbell press

front to side raise / side to front raise

military press

bend over side raise / reverse flyes

one arm kettlebell push press

arnold press

Tricep

dips

close grip barbell press / ez bar

diamond/ close grip push ups

french press

cable extension

close grp skull crusher 

Forearm

farmer's walk

weighted back dumbbell wrist curls

Quads

dumbbell lunge

narrow leg press machine

barbell front and back squats

Hamstrings

deadlift

Lats

close grip lat pull down

pull and chin ups

Abbs

leg or knee raises 

land mine 180 (t.bar rotation)

plate twist seated (ketlebell)

cross body crunch (bycicle)

spider crawl

Chest

push up

high and low cable cross overs

incline barbell press medium grip

inclined bench dumbbell flyes (or use machine)

svend press ( 2plates together with hands standing like bench press)

Bicep

barbell curl

preacher curl

seated inclined hammer curl