30 minutes Interval Cardio + Chest/Back/Abs

Reverse Grip Pulldowns

Chest/Back
Incline Bench Press (6 sets – 2 x 15 reps warmup – 4 x 6-10 reps)
DB Bench Press (4 sets x 8-10 reps)
DB Flye (3 sets x 10-12 reps)
Wide Grip Pulldown (2 sets x 15 reps warmup)
Pull Up (3 sets x AMRAP)
BB Row (4 sets x 8-12 reps)
Reverse Grip Pulldown* (4 sets x 10 reps)
*1 second hold at top; 1 second hold at bottom

Abs 
Lying Leg Raise (3 sets x 20 reps)
Crunch (3 sets x 30 reps)

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