IM kinda new to everything, so pointers are great. this is what i came up with, tell em if im doing anything dumb.

Monday

Biceps
Hammer Curl/Cross Body Hamer Curl
Standing Dumbell Reverse Curl
Barbell Curl
Concentrated curls

Forearm
Palms Down/Palms Up Dumbell Wrist Curl Over Bench
Standing Palms-Up Barbell Behind The Back Wrist Curl
Wrist Roller

Abs
Crunches
Sit ups
Stomache Vacuums

Tuesday
Triceps
Close Grip Bench Press
Lying close grip barbell exztensions behind head
Triangle Push Ups
Standing Dumbell Tricep Extensions
Tate press (Lay on a flat bench with a dumbbell in each hand. Start with the dumbbells on your chest, next to each other. Make sure your elbows are straight out from your body and your palms are facing towards your legs. Without moving your upper arm or elbows at all, extend your arm until it is straight. Go slow on the way up, then slowly lower the dumbbells down to your chest. Do not rest the dumbbells on your chest at the end of each rep.)

Shoulders
Front Dumbell Raise (Maintain a slight bend in your elbows throughout the exercise so that your arms are straight, but not quite locked. Lift the weight in your left hand in front of you in a wide arc until it is slightly higher than shoulder height. With a smooth, controlled motion, lower the weight)
Side Lateral Raise(Hold a dumbbell in each hand, with your palms turned toward your body. Keeping your arms straight, lift the weights out and up to the sides until they are slightly higher than shoulder level. Then slowly lower them to your sides.)



Wednesday
Chest
Barbell Bunch Press Medium Grip
Dumbell Flies
Push ups wide hand
Abs
Curls
Sit ups
Stomache Vacuums





Thursday
Rest


Friday

Biceps
Hammer Curl/Cross Body Hamer Curl
Standing Dumbell Reverse Curl
Barbell Curl
Concentrated curls

Triceps
Close Grip Bench Press
Lying close grip barbell exztensions behind head
Triangle Push Ups
Standing Dumbell Tricep Extensions
Tate press (Lay on a flat bench with a dumbbell in each hand. Start with the dumbbells on your chest, next to each other. Make sure your elbows are straight out from your body and your palms are facing towards your legs. Without moving your upper arm or elbows at all, extend your arm until it is straight. Go slow on the way up, then slowly lower the dumbbells down to your chest. Do not rest the dumbbells on your chest at the end of each rep.)

Saturday
Rest


Sunday
Rest