3R of:
Superset 1
7.5kg Standing Dumbbell shoulder press @12 reps
2.5kg Standing shoulder fly @ 12 reps
Superset 2
10kg single arm dumbbell benchpress @12 reps
15kg single arm dumbbell row @12 reps
Superset 3
2.5kg reverse fly @12 reps
20kg Shoulder shrug @12 reps
Superset 4
Hammer Curls — 12 reps @ 7.5kg
Triceps Dumbbell Kickbacks — 12-15 reps @ 7.5kg
Superset 5
Single arm bench preacher curl – 12 reps @5kg
Lat pull down – 12 reps @ 8 plates, 30.5kg