30 minutes cardio + Total Body

One-arm bench dips (finish)

One-arm bench dips

One-arm bench dips (start)

One-arm bench dips

Total Body (5 sets x 15 reps*)
DB Shoulder Press
DB Concentration Curl (each side)
One-Arm Bench Dips (15 reps each side)
DB Shrugs
Box Step Up w/ Squeeze at top (each side)
DB Row (each side)
Calf Raises (25 reps)
Glute Kickback (20 reps each side)

Abs (3 sets x 15 reps)
Bicycle Abs (20 reps each side)

30 minutes cardio + Legs

30 minute cardio

Legs (7 set x 30/15/8/4/4/8/15 reps)
Flatbench Step-Ups (each leg)
Glute Kickbacks (25 reps each leg)
Leg Press
Weighted Calf Raise (25 reps)
Leg Extensions
Squat Position Abductor (25 reps)
Leg Curl
BW Squats (15 reps)
Standing Pulse Crunch (7 sets x 20 reps)

Flatbench Step Ups