30 Minutes cardio + Chest/Biceps/Abs

Cardio: 30 minutes

BB Curl

Pushup (3 sets x 10 reps)
Pushup (Negatives) (2 sets x failure)
Incline Bench Press (4 sets x 6-10 reps)
Bench Press (3 sets x 6-10 reps)
Incline Dumbbell Flye (7 sets x 10 reps)
Barbell Curl (**Rest-Pause) (4 sets x *8-10/4/2)
Incline Hammer Curl (3 sets x 10 reps)
Cable Concentration Curl (3 sets x 8-10 each arm)

AB TRISET      
Alternating Crunch/Heel Touch (3 sets x 20 each side)
Lying Leg Raise (3 sets x 15-20 reps)
Dead Bugs (3 sets x 15-20 reps)         

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