Exrx is a good site to get your exercise choices from.
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Here are, IMO, some of the most effective exercises for each group you listed:
Chest - Flat bench press (barbell or dumbbell), Incline press (bb or db), Decline press (bb or db).
Back - Pull-ups (lat pulldown if you cant do pullups), barbell or dumbbell rows, T-bar rows.
Shoulders - Db shoulder press, db lateral raises, db front raises, db bent rear lateral raises.
Triceps - Dips, tricep pressdown, Closegrip bench press,
lying tricep extension (I think on its best on a decline), and JM presses* (ie, California presses).
Biceps - Incline dumbbell curls, Cable preacher curl, Standing barbell curls w/fairly narrow grip, 21's*, and ultimate curls*.
Quadriceps - Squats, leg extensions, front squat, sissy squat, step-ups, lunges.
Hamstrings - semi-
stiff legged deadlifts, leg curls, glute-ham raise, lunges, harrup curls*.
Calves - Donkey calf raise, seated calf raise, standing one leg calf raise.
Abs - Decline sit-ups & crunches w/weight, swiss ball crunches, rope crunches, wraparounds*, Russian twists* (for obliques).
* These exercises aren't on exrx but I can provide a description if you need it though I'm sure they are on the net somewhere.
Good luck with the journal.
Linear Mode
