45-60 minutes cardio + Arms/Abs

Arms (3-4 sets x 12-15 reps)
Single-Arm Preacher Curl
Plate Bench Dips
DB Popeye Curls
DB Tricep Kickbacks

Additional
BB Squats (4 sets x 25 reps)

Abs (4 sets x 15-20 reps)
Exercise Ball Lying Cable Crunch
Exercise Ball Knee-In

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