1. Standing dumbbell OH press: 4x8
2. Leaning cable lateral: 4x8
3. Reverse DB fly: 4x10
4. Front cable raise: 2x20
5. Seated DB lateral: 2x20
6. Standing DB curl: 3x10
7. Superset
a. DB skull crusher: 3x10
b. Cable high curl: 3x12
8. Superset
a. Triceps press down: 3x12
b. Preacher curl: 3x12
c. DB kick back: 3x12
9. Superset
a. Hammer alternating curl: 2x20
b. OH DB extension: 2x20
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