1. Clean and press
5 sets of 25, 40-60 seconds rest
Now superset 2 & 3
2. Standing Dumbbell Press
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
3. Front dumbbell raise
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
Now Superset 4 & 5
4. Side lateral raise
5 sets increasing weight (if possible)
30, 12, 10, 8, 6 40-60 seconds rest
5. Upright barbell row
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
6. Barbell curl
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
Now superset 7 & 8
7. Incline dumbbell curl
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
8. Concentration curls
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
9. Close grip barbell bench press
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
Now superset 10 & 11
10. Lying triceps press
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
11. Dumbbell one arm triceps extentsion
5 sets increasing weight
30, 12, 10, 8, 6 40-60 seconds rest
Now supeset 12 & 13
12. Palms up barbell wrist curl over a bench
5 sets
30, 12, 10, 8, 6 40-60 seconds rest
13. Palms down wrist curl over a bench
5 sets
30, 12, 10, 8, 6 40-60 seconds rest
14. Decline crunch
5 sets of 25
40-60 seconds rest
15. 20 mins cardio of your choice