30 minute HIIT cardio + Shoulders/Biceps/Triceps

Shoulders/Biceps/Triceps
Seated DB Shoulder Press (5 sets – 2 sets x 15 reps warmpup – 3 sets x 6-10 reps)
Standing DB Lateral Raise (4 sets x 8-12 reps)
Rear Delt Cable Flye (3 sets x 10-12 reps)
Close Grip Bench Press (4 sets – 1 set x 15 reps warmup – 3 sets x 8-10 reps)
Incline BB Triceps Extension (3 sets x 8-12 reps)
BB Curl 21s (3 sets x 7/7/7)
Roper Hammer Curl (3 sets x 8-10 reps)

Rope Hammer Curls

Rope Hammer Curls

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