Abs warmup
Stretches

BACK
Dumbbell Bent Over Row 15# (3 sets of 8)
Dumbbell Pullover 15# (3 sets of 8)
Shrug 15# dumbbells (3 sets of 8)

BICEPS:
Dumbbell Curl 15# (3 sets of 8)
Concentration Curl 15# (3 sets of 8)
Dumbbell Hammer Curl 15# (3 sets of 8)

End with more stretches