Dumbbell chest press x Dumbbell shoulder press:

3 sets of 10-12 reps per exercise

Dips x Single arm dumbbell row:

3 sets of 10-12 reps per exercise

Bent over barbell row x Pull ups:

3 sets of 10-12 reps per exercise

Bicep curl x Tricep rope extension:

3 sets of 10-12 reps per exercise

Dumbbell lunges x box jumps:

3 sets of 10-12 reps per exercise

 

Abdominal rope pull down x Hanging leg raise:

3 sets of 15-20 reps per exercise