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Hint: Barbell and dumbbell exercises use the movement path of your body, while machine exercises follow the movement path of the machine. Don't use exercises, that cause pain or any discomfort, because that can be a signal that the exercise is not effective or productive.

	Musclegroup	Exercise	Directions	Remarks	Injuries
1	Biceps	Seated Hammer Curl	Sit on a bench and bend both arms at the same time along your body	The palms of the hands must face each other during the whole movement
2	Triceps	Lying Dumbbell Extension	Use Hexa Dumbbells and lower them next to the sides of your head	The palms of the hands must face each other during the whole movement
	Musclegroup	Exercise	Directions	Remarks	Injuries

	Musclegroup	Exercise	Directions	Remarks	Injuries
1	Deltoideus	Dumbbell Lateral Raise	Standing with palms facing each other throughout the movement till the arms are horizontal	Keep continuous tension on the side deltoids by moving the dumbbells almost down
2	Trapezius	Dumbbell Shrug	Standing with the arms along the body and move only the shoulders up with less weight	Use no more weight than 20 kg dumbbells to avoid injuries on your biceps tendons
	Musclegroup	Exercise	Directions	Remarks	Injuries

	Musclegroup	Exercise	Directions	Remarks	Injuries
1	Pectoralis	Flat Dumbbell Fly	Palms facing each other and keep the arms a little bent throughout the movement	Hold the dumbbells on your upper legs and push them with your upper legs in position	Front Deltoids pain, because they are easily overstretched
2	Latissimus	One Arm Dumbbell Row	Bent over with the feet next to each other and support the back by one arm on a bench	Only the upper arms should move and each side count as one set for a total of four sets	Glutaeus Medius pain, because it is disproportionately loaded
	Musclegroup	Exercise	Directions	Remarks	Injuries

		Considerations			Injuries
1	Biceps Exercises	Too heavy weights result in chronic pain in the Biceps tendon near the elbow	Only hand palms with 45° bent arms can fully supinate	Therefore Barbell Curl and EZ Curl Bar Curl always hurt your wrists	Palms facing forward surely cause wrist pain
		Hand palms with outstretched arms won't supinate more than medially			Thumbs ligaments pain near the carpal bones
2	Triceps Exercises	Too heavy weights result in chronic pain in Triceps tendon near the elbow	Hand palms with 45° bent arms won't pronate more than medially	Therefore Barbell and EZ Curl Bar Extension always hurt your wrists	Inflamed Triceps tendon also known as tendinitis
		Arms above or in front of your head train the long head of the Triceps	Elbows by the sides of your body train the lateral head of the Triceps	Reverse Grip Cable Bar Pushdown trains the medial head of the Triceps	Small tears in the Triceps tendon aka tendinose
		Considerations			Injuries

Workouts: inhale when lowering the weight, exhale when raising the weight. Use continuous tension and add weight system with 100, 100, 40, 20 repetitions. There should be at least 48-72 hours rest for each musclegroup between two workouts. Do not exercise when you have an injury!
Disclaimer: muscles and tendons are very susceptible to injuries due to bodybuilding exercises and I herewith state, that I am not responsable for injuries. You should take in account lower back pain and risk of lumbar disc herniation, abdominal rupture and groin rupture when bodybuilding.
Heavy Squat and Deadlift can cause your vertebrae to break with not be able to walk as consequence. Heavy Bench Press damages muscles around the shoulder. Barbell Row with pulling your hands to the lower abdomen can make the vertebrae to shift resulting in severe lower back pain.