Weights 1:00:00 
Bench Press, 40kg, 5 sets
Bench Pull, 40kg, 5 sets
Arm Raises 1, 5kg, 3 sets
Bicep Curls, 5kg, 2 sets
Arm Raises 2, 2.5kg, 3 sets
Each set is 20 reps.
Bench Press and Bench Pull are done alternatively, with one minute rest in between.
Arm Raises 1 is moving the arm from parallel to the body to perpendicular to body whilst keeping it straight. The arm moves sideways away from the body.
Bicep Curls are done at the same time as arm raises 1, using the other arm
Arm Raises 2 is moving the arms from perpendicular to the body to parallel to the body, but above the head.