Cross > Weights

*Dumbbell step up (Reebok step on wooden blocks to raise it about 10 inch height) 10kg dumbbells reps 15/15/15
*Stiff legged deadlifts 10kg reps 15/15/15/15
*Lateral raises 3kg dumbbells reps 15/15/15
*Dumbbell calf raises 10kg dumbbells reps 30/30/30/30
*Dumbbell shrugs 10kg dumbbells reps 15/15/15/15
*Barbell back squats (Heels raised on boards about 1 inch) 10kg bar reps 15/15/15/15
*Dumbbell side bends 10kg dumbbells reps 15/15/15/15
*Biceps curls with easy curl bar, 10kgs reps 15/15/15/15
*Press ups, 4 sets of 10
*Hamstring curls 2kg ankle weights reps 15/15/15/15

[1 min rest between sets]