Superset 1
3×8 DB press @10kg
3×8 Hammer Curls @7.5kg
Superset 2
3×8 Stand up DB Row @15kg
3×8 single arm DB bench press @ 12.5kg
Superset 3
3×10 Standing Lateral raises @ 5kg
3×10 tricep extensions @27kg
Superset 4
3×8 Shoulder shrug @ 22.5kg
3×8 Lat pull down @ 36kg
DB hold @25kg @ 1 minute
5 men’s push up