DUMBBELLS : 30/12 3 rounds

BICEPS

CURLS
CROSS
HAMMERS
10 SPRAWLS

TRICEPS

KICK BACKS
OVERHEAD EXTENSIONS
SQUEEZE PRESS
8 SPRAWLS

BACK

SUPERMAN PULLS
BENT ROWS
BACK FLYS
6 SPRAWLS

CHEST

DIAMOND PRESS UP
LYING PRESS
LYING FLYS
4 SPRAWLS

SHOULDERS

ARNOLD PRESS
DIAGNOLS to PRESS
RAISES
8 SPRAWLS

HICT CIRCUIT

CURLS TO HAMMERS 2 x 2
PUSH-UP x 10
ROWS TO FLYS 2 x 2
TRICEP PUSH-UP x 10
CHEST PRESS TO FLY  2 x 2
DIAMOND PUSH x 10