30 minutes cardio + Arms

30 minute cardio

Skull Crusher

Back (7 set x 30/15/8/4/4/8/15 reps)
Standing BB Curls
Skull Crushers (12 reps)
Standing Hammer Curls
Closehand Press (12 reps)
Seated Incline Bicep Curls
Skull Crushers 12 reps)
Straight Bar Bicep Curl
Bent Tricep Extension (12 reps)
Three position Knee-Ups (Left/Center/Right) (10 reps each position)