10 Lateral raises
15 Bicep curls (each arm)
15 Palms-down Wrist curls (each arm)
(?) Scapular Pull-Up
15 Dumbbell Bench Press
10 Dumbbell Triceps Extensions
10 Push ups

Rest 30 seconds

15 Hammer curls (each arm)
15 Palms-up Wrist curl (each arm)
10 Close Grip Bench Press
15 Palms-in Dumbbell shoulder press
Dumbbell Shrug
10 Dumbbell Flyes*(slow)
10 Push ups

Rest 30 seconds

10 Lateral raises
15 Bicep curls (each arm)
15 Palms-down Wrist curls (each arm)
(?) Scapular Pull-Up
15 Dumbbell Bench Press
10 Dumbbell Triceps Extensions
10 Push ups

Rest 30 seconds

15 Hammer curls (each arm)
15 Palms-up Wrist curl (each arm)
10 Close Grip Bench Press
15 Palms-in Dumbbell shoulder press
Dumbbell Shrug
10 Dumbbell Flyes*(slow)
10 Push ups