W3/D3 Upper body

Superset 1 4 x 12 Arnold shoulder press 4 x 15 Supinated row Superset 2 4 x 12 Dumbbell crossbody curl 4 x 12 Dumbbell chest press to fly Superset 3 3 x 12 Dumbbell curl to press 3 x 12 Dumbbell row to tricep extension Superset 4 3 x 10 Dumbbell Overhead Sit Up 3 x 20 Dumbbell Plank Pull Through