60 minutes cardio + Chest/Shoulders/Triceps

Chest/Shoulders/Triceps Movement Reps Reps Reps Rest Time
DB Overhead Tricep Extension Explosive 12 12 2 30 sec
DB Shoulder Press Explosive 12-15 12-15 12-15 30secs
DB Tricep Kickbacks Explosive 8-12 8-12 8-12 30 sec
Strength Band Chest Press Explosive 12 12 12 30 secs
DB Single-Arm Lateral Raises Explosive 12 each 12 each 12 each 30 secs
Ab Crunch Explosive 25 25 25 30 secs

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