40 minutes cardio + Chest/Triceps/Abs

Explosive Crunch

Chest/Triceps (3 sets)
Flat Bench Press (6 sets x 8 reps)
Decline DB Press (8-10 reps)
Pec Dec (8-10 reps)
Front DB Chest Raises (15-20 reps)
Flat Bench Cable Flies (15-20 reps)
Seated Single Arm Overhead DB Extension (10-12 reps)
Close Grip Bench Press (15-20 reps)

Abs (3 sets)
Reverse Crunch w/ DB between feet (12 reps)
Machine Ab Crunch (12-15 reps)
Explosive Crunch (15 reps)