Superset 1
3×8 DB press @ 10kg
3×8 hammer curls @ 7.5kg
Superset 2
3×8 stand up DB row @ 17.5kg
3×8 DB bench press @ 12.5kg each hand
Superset 3
3×10 standing lateral raises @5kg
3×10 triceps kick backs @ 7.5kg
Superset 4
3×10 shoulder shrug @22.5kg
3×10 reverse fly @ 5kg
Superset 5
3×10 Lat pull down @ 39kg
3×8 DB overhead tricep extension @ 12.5kg