SET 1 - These two exercises are performed back to back and alternating with a one minute rest in between. There's a total of 6 sets with 20, 15, 12, 10, 5, and 8 reps.
Seated Dumbbell Overhead Press
Seated Dumbbell Two-Arm Curl
SET 2 - This set you're also alternating between the two exercises with a one minute rest in between. You'll be doing 12- 15 reps of Plate Front Raise and 10-12 reps of Standing Barbell Curl. Perform each set 4 times.
Plate Front Raise
Standing barbell Curl 2690
SET 3 - This is also performed 4 times alternating between each exercise. You're shooting for about 12 reps for the Dumbbell Lateral Raise and 12 reps for the Dumbbell Hammer Curl.