Upper body
Hammer curls: 5 X 12
Shoulder press: 4 X 12
Front raise: 3 X 12
Lateral raise: 3 X 12
Dumbbell Kickback: 3 X 12
Dumbbell Concentration Curl: 3 X 12
Dumbbell triceps extension: 3 X 12
Dumbbell curls: 5 X 12
Supplementary Exercises:
L-sit: 3 X 10secs
The Fat Bloke 