🔥 Superset Block 1 (Strength Focus)
A1. Seated Dumbbell Shoulder Press — 8-10 reps @ 6kg
A2. Alternating Dumbbell Curls — 10-12 reps @ 6kg
A3. Lying down Dumbbell Triceps Extension (both hands) — 10-12 reps @ 4kg
Rest 60-90 sec between rounds — repeat 3-4 sets
🔥 Superset Block 2 (Volume/Hypertrophy)
B1. Dumbbell Lateral Raises — 12-15 reps @ 4kg
B2. Hammer Curls — 12 reps @ 6kg
B3. Triceps Dumbbell Kickbacks — 12-15 reps @
Rest 60 sec between rounds — repeat 3 set
Superser Block 3
Single arm bench preacher curl 10-12 @6kg
Cable tricep extension 10-12 @7.5kg
Rear-delt cable flys @2.5kg
Finish with Ab ripper x