Arms │Lateral shoulder

Seated DB curls
2 warm up sets then,  4 sets 12 reps, tempo 1-0-3-0

Seated over head DB extension
2 warm up sets then, 4 sets 12 reps tempo 3-0-1-0

EZ bar Biceps curls
4 sets 10 reps, tempo 1-1-2-1

EZ bar skull crushers
4 sets 10 reps, tempo 2-0-1-1

DB Hammer curls superset Dips (weighted)
4 sets 8 reps, tempo 1-1-2-0,  tempo 2-1-1-1

DB Spider curls superset rope triceps pushdown
4 sets 8 reps

BB Bicep curls super set dubble cable tricpes pushdown
4 sets 15 reps

Standing lateral raise
5 sets 15 reps

Warm up sets: This is the time you find the right weight for your working set.

Tempo example: Seated DB curls
tempo 1-0-3-0, starting seated on the bench, 1 second up (concentric), 0 sec pause at the top , 3 second down (eccentric) and 0 sec paus at the bottom/start
If tempo is not writen then the tempo is up to you.

Superset: When you do 2 exercises directly after each other without any rest between them.

Comment below if you have any questions!