Cross > Weights

Dumbbell step up (Reebok step on wooden blocks to raise it about 10 inch height) 10kg dumbbells reps 15/15/15/15
-Stiff legged deadlifts 10kg reps 15/15/15/15
-Lateral raises 3kg dumbbells reps 15/15/15/15
-Dumbbell calf raises 10kg dumbbells (+ green resistance band) reps 30/30/30/30
-Dumbbell shrugs 10kg dumbbells reps 15/15/15/15
-Barbell back squats (Heels raised on boards about 1 inch) 12kg bar reps 15/15/15/15
-Dumbbell side bends 10kg dumbbells reps 15/15/15/15
-Press ups, 4 sets of 10
- Hamstring curls with 2kg ankle weights, reps 20/20/20/20
[1 min rest between sets]

Finishing with...
Biceps curls with easy curl bar, 10kgs reps 15/15/15/15 and in the rest period between the biceps curls...
Lat pull downs (using black resistance band) reps 10/10/10