30 minutes cardio + Total Body

30 minute cardio

Total Body Set
Leg Extensions (4 sets x 10 reps)
Glute Kickbacks (4 sets x 20-25 reps each leg)
Reverse DB Chest Press (4 sets x 12 reps)
SM Upright Row (4 sets x 10 reps)
Olympic Bar Single Arm Deadlift (4 sets x 10 reps each arm)
Rope Hammer Curl (4 sets x 8-10 reps)
DB Single Arm Row w/ Tricep Extension Kickbacks (3 sets x 10-12 reps each)
Standing  Calf Raises (4 sets x 25 reps)
Ab Crunch (4 sets x 50 reps)

Rope Hammer Curls

Rope Hammer Curls

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