8kg Standing Dumbbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps
10kg single arm dumbbell benchpress
14kg single arm dumbbell row
4kg reverse fly
Superset 1
Hammer Curls — 12 reps @ 8kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 8kg
Superset 2
Goblet squat heavy 20kg @ 12 reps
Single leg Hip Thrust 4kg @ 12 reps
Romanian deadlift 16kg each hand @ 12 reps
Russian twist 8kg @ 100 reps. Time: 2:25