3-4 sets, try not to rest within a set.
2 mins rest after each full set. Use any weight you are comfortable with or use resistance bands, they work great.
60 small arm circles clockwise 60 big arm circles clockwise 60 big arm circles anticlockwise 60 small arm circles anticlockwise Shoulder rotation 30 secs Standing toe touches 30 secs Arm stretches 30 secs
12 push ups (any that you can do in perfect form, either incline, knee or toe) 15-20 bicep curls 10 push ups 10-15 shoulder presses 20 chair triceps dips 20 rows 10-15 triceps extensions 30 high knees for a little cardio