This is a generalized workout, but of course there are many more exercises that could be used.
Shoulders: Side arm raises. Start with weights in hand and palms facing each other, raise slowly until arms at at approximately 90 degree angle with body, lower and repeat.
Biceps: Standard standing curls with legs shoulder width apart, knees slightly bent, hands at sides with palms facing body, lift weights straight up without turning wrists or turn wrists at end of lift to help build the peaks of your biceps.
Triceps: Same stance as in arm curls. Put weight behind your head with your elbows as close as possible, lift straight up and lower weight behind head.
Back (upper): Kneel on a bench or flat chair with one knee on the bench and one on the floor (that knee slightly bent), weight in hand palm inward that corresponds to the foot that's on the floor, lift straight up so that your elbow moves to a position slightly above your back, while focusing on using your back NOT your arms to make the movement.
Back (lower): Stand with feet slightly further apart than shoulders and bend knees to a slightly greater extent than in previous stances (never bend any part of body to less than 90 degree angle in any exercise), hold dumbbells in hands at either side of chest as close to body as possible, lean forward then back up (remember the 90 degree rule).
Sides: Dumbbell in hand, palm facing in, use the stance from earlier exercises and place the free hand behind your head so that it is horizontal with the floor, lean towards the weighted hand slightly then back to where the arm is again horizontal.
Thighs: Use the motion for standard lunges while holding dumbbells at sides with arms straight down (slight bend at elbows) at all times.
Calves: Hold dumbbells as in lunges, but just one at a time this time while balancing the ball of your foot on the edge of a step. Hold onto a railing with one hand and have balanced foot be the opposite side (weight and foot on same side), raise body up and down focusing on calf doing the movement, switch sides to work other calf.
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