Here are some more exercises you can do. Dumbell rows, barbell pullovers, cable pulldowns(single arm), lat pulldowns(palms toward and away from you), seated cable rows, and a reverse pull machine these work your back muscles.

For your arms and chest do incline, decline and flat bench(dumbbell and barbell), cable flies(flat bech & incline), dumbell pullovers, pec machine, cable crossovers. For arms, tricep cable pushdown, flat bench cable press, use a curl bar for tricep brainbusters, one arm reverse pushdowns single pulley, tricep pushdowns with rope, barbell curls, reverse cable curls. one arm dumbbell curls, alternating dumbbell hammer curls, preacher bench curls.

For shoulders, dumbbell side lateral raises, shrugs, reverse cable flies, bent over dumbbell raises, upright rows with cable. Do chest one day, skip a day, do arms then skip a day and do backs. Do 3-4 sets of each exercise with 12 down to 8 reps each set. First set 12 reps, 2nd set 10 reps, 3rd set 9 reps, 4th set 8 reps. Use whatever weight causes you to be at failure on your last rep of each set.

This is the routine me and my wife use. Maybe it will help you.

Kevin Strother