Curls, many reps/sets to get the peak you want on your biceps. Use heavy weight to gain strength.

Palms-in shoulder press, hold both dumbbells at shoulder level, you want to hold them sideways so that your palms are facing each other. Then you push straight up untill your elbows almost lock, lower them back down and repeat. This'll train your shoulders. DO NOT yank your back to try and assist your arms with getting the dumbbells up.

For full body, hmm.

Biceps:
Standard bicep curls
Hammer curls
Arnold's
21's with free weights.

Triceps:
Sit down with the weight above you and place both hands on the dumbbell using a diamond grip and push up.
Sit up and have the weight in one hand, bend and then extend the elbow pushing the weight above you.

Forearms:
Hold one dumbbell in a hand and bend the wrist inwards and then out wards pretty quick. Do this repetitive action and your forearms muscles will be targeted and begin to ache.

Shoulders:
Sit up straight and hold a dumbbell in each hand, push the weight above your head until you fully extend your arm but do not smash the weights together
Shrugs.
Hold a weight in each hand and raise your hands when your arms are horizontal, make sure the weights go above your shoulder and not online with them.

Chest:
Free weight chest press with flat, incline and decline (if you have the bench?)
Free weight fly's are effective if you have a bench.

Legs:
Calf raises
Lunges whilst holding the weight in your hands

Back:
Free weight backwards row.

---

All I could think of from the top of my head, there may be more.

Whey wrote For full body, hmm.

Biceps:
Standard bicep curls
Hammer curls
Arnold's
21's with free weights.

Triceps:
Sit down with the weight above you and place both hands on the dumbbell using a diamond grip and push up.
Sit up and have the weight in one hand, bend and then extend the elbow pushing the weight above you.

Forearms:
Hold one dumbbell in a hand and bend the wrist inwards and then out wards pretty quick. Do this repetitive action and your forearms muscles will be targeted and begin to ache.

Shoulders:
Sit up straight and hold a dumbbell in each hand, push the weight above your head until you fully extend your arm but do not smash the weights together
Shrugs.
Hold a weight in each hand and raise your hands when your arms are horizontal, make sure the weights go above your shoulder and not online with them.

Chest:
Free weight chest press with flat, incline and decline (if you have the bench?)
Free weight fly's are effective if you have a bench.

Legs:
Calf raises
Lunges whilst holding the weight in your hands

Back:
Free weight backwards row.

---

All I could think of from the top of my head, there may be more.

Don't be afraid Whey is always here;) just do what he says<3

Only do upper body day and end up with a huge upper body but pure stick legs 1234((

overlooked many times is after your workout you want to get about 40-50 grams of protein remember that

miaxhurricanes wrote you want to get about 40-50 grams of protein remember that

25grams of protein is enough..
Some protein shakes have 50grams of protein per serving, but it is better to have two separate shakes as if you consume too much protein you will just pee it out.

However, as you have not mentioned supplements I would advise you to eat as much high proteins foods as possible during your diet to help with the rebuilding and repairing of the muscle. Foods like chicken, steak and tuna are a good protein source so consume more 'good' food if you can.

PM me if you ever need help with something.