1 x 15 reps - barbell bicep curls
1 x 15 reps - shoulder lifts.
5 reps of this.
1 x 15 - shoulder lifts.
1 x 15 - side shoulder lifts.
1 x 15 - standing lat raises (use 5kg weight at first).
5 reps of each.
1 x 15 concentration curls.
1 x 15 side bicep hammer curls.
1 x 15 hammer curls.
5 reps of each.