30 minutes cardio + Total Body

SUPERSET
Plate Front Raise (3 sets x 10-12 reps)
Leg Extensions (3 sets x 10-12 reps)

SUPERSET
DB Hammer Curls (3 sets x 10-12 reps)
Standing DB Extension (3 sets x 10-12 reps)

SUPERSET
BB Deaflift (4 sets x 10-12 reps)
Single Arm DB Row (4 sets x 10-12 reps)

SUPERSET
DB Decline Sit-ups (2 sets x 10-12 reps)
DB Incline Chest Press (3 sets x 10-12 reps)

Single Arm DB Row