Front Raises (shoulder cap) - Stand with knees slightly bent feet close together holding a weight in each hand, arms at sides, palms facing back. Raise right arm in front of you to shoulder height, palms facing down, elbows slightly bent. Lower to start position. Repeat with left arm. Do 10-20 reps each side. (Make sure not to swing arm up. Movement is slow)
Triceps dip (back of arm, abs) - With your back to seat of chair or low bench, place hands shoulder-width apart on edge of seat, arms straight and walk several feet, legs straight, and heels on ground. Bend elbows and slowly lower glutes towards ground keeping your butt several inches from the ground. Push back to starting position. Do 20 reps.
Overhead Shoulder Press (Shoulders, arms) - Stand with knees slightly bent, feet close together holding a weight in each hand, arms at shoulder level, palms facing forward. Press weights overhead until your elbows are fully extended (but not locked). Bring weights together slowly. Lower to start position. Do 15 reps.
Bent-Over Reverse Fly (Shoulders, back, chest, arms) - Stand bent at waist, back flat, with knees bent, feet close together holding a weight in each hand, arms together in front of you, elbows slightly bent, palms facing each other, chin up. Keeping back flat, arc hands up(without further bending elbow) so that wrists and elbows are at shoulder height. Squeeze shoulder blades. Slowly lower to start position. Do 15-20 reps.
     
Biceps Curls (front of arms) - Stand with knees slightly bent, feet shoulder width apart holding a weight in each hand at your sides, palm facing in. Keeping back straight, bend both arms at the elbows and curl the weights up to shoulder height, twisting your wrists so that your palms are facing shoulder at top. Hold & squeeze biceps. Slowly lower to start position. Do 15-20 reps.
Close Grip Upright Row (Shoulders, abs, arms) - Stand with knees slightly bent, feet close together holding a weight in each hand, arms together in front of your thighs, palms facing towards you. Keeping back straight, lift weights together along your body, leading with your elbows to top of chest under chin. Slowly lower to start position. Do 15-20 reps.
Lateral Raise (Shoulders, arms) - Standing with knees slightly bent, feet close together holding a weight in each hand, arms together in front of your thighs, palms facing each other. Keeping back straight, leading with elbows, raise your arms up and out to shoulder height in an arc, wrists and elbows parallel to floor. (Do not lock elbows) Slowly lower to start position. Do 15-20 reps.
Overhead Tricep Extension (Tricep, shoulder) Sit on flat bench holding a dumbbell in both hands with arms extended overhead. Palms facing upward gripping top rim of dumbbell. Slowly bend elbows, lowering weight behind head. Keep elbow close to head (be careful not to hit your head). Slowly push back to start position, squeezing triceps (back of arm) at top. Do 15 reps. Variation - Stand with feet shoulder width apart Advanced Variation - One-arm Overhead Extension. Repeat other side.