3R of:
Superset 1
8kg Standing Dumbbell shoulder press @12 reps
4kg Standing shoulder fly @ 12 reps
Superset 2
10kg single arm dumbbell benchpress @12 reps
14kg single arm dumbbell row @12 reps
Superset 3
4kg reverse fly @12 reps
20kg Shoulder shrug @12 reps
Superset 4
Hammer Curls — 12 reps @ 8kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 8kg
Superset 5
Single arm bench preacher curl – 12 reps @6kg
Lat pull down – 12 reps @ 7 plates, life fitness
Superset 6
Goblet squat heavy 20kg @ 12 reps
Single leg Hip Thrust 4kg @ 12 reps
Superset 7
Single leg reverse lunges 10kg each hand @12 reps
Romanian deadlift 18kg each hand @ 12 reps
Russian twist 10kg @ 100 reps. Time: 3:04