Pick 1 from this list:

Dumbbell Floor Press 5 x 6-8

Dumbbell Row 5 x 6-8

Chin up 5 x 6-8

Dumbbell Bench Press 5 x 6-8

Incline Dumbbell Row 5 x 6-8

 

Pick 1 exercise from list 1 & 1 exercise from list 2 and perform a super-set:

List 1: 

Chin up: 4 x 8-12

Preacher curl: 4 x 8-12

Zottman Curl: 4 x 8-12

Tempo Curl (2-1-2): 4 x 8-12 

Spider Curl: 4 x 8-12 

List 2: 

Skull Crusher: 4 x 8-12 

Overhead Tricep extension: 4 x 8-12 

Close Grip Press up: 4 x 8-12

Tait Press: 4 x 8-12 

Finisher: Pick 2 exercises and perform a superset with Lateral Raise: 

Dumbbel 21s 4 x 21 

Skull Crusher 4 x max reps

Zottman Curl 4 x mas reps

Overhear Tricep extension 

Lateral Raise: 4 x Max Reps