30 minutes cardio + Shoulders/Biceps/Triceps

Shoulders/Biceps/Triceps
Standing BB Shoulder Press (7 sets – 2 sets x 15 reps warmup / 5 sets x 8 reps)
Machine Lateral Raise* (3 sets x 10 reps)
*3 second negative

SUPERSET
Plate Front Raise (3 sets x 8-12 reps)
Close Grip Pushup (3 sets x AMRAP)

SUPERSET
DB Rear Delt Raise (3 sets x 10-12 reps)
Standing DB Curl (3 sets x 10-12 reps)

SUPERSET
Seated DB Curl (4 sets x 8-10 reps)
BB Lying Triceps Extension (4 sets x 8-10 reps)

Standing DB Curls

Standing DB Curls

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