3 x ( 8 x +-8.5kg) Sit Ups
5 x ( 8 x +-8.5 kg) Dumbell Curl / arm 1 x ( 8 x +-9.5 kg) Dumbell Curl / arm
3 x ( 8 x +-8.5 kg) Kickback / arm 3 x ( 6 x +-6.5 kg) One arm Triceps Extension / arm
