Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Sitting Concentrated Curls 
Alternating Arm Dumbbell Skull Crushers
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Preacher Curls Close Grip 
Stretch Skull Crushers 
Rest -- 60 seconds

Superset: - 4 Sets -- 15-12-10 reps, on the 4th set use very light weight and go till exhaustion
Overhead Cable Pulls 
Rocking Tricep Pull Downs 
Rest -- 60 seconds

3 Sets -- 1 minute hold, if you can do all three sets with ease then add 30 seconds to each set
Planks 
Rest -- 60 seconds