Arms/Abs/Cardio

Warm-up: Dumbbell skull crushers 1×20 (light weight), Dumbbell bicep curls 1×20 (light weight). Stretch

EZ Bar Skull Crushers: 3×10 (heavy weight)
*Superset with
Dumbbell Alternating Bicep Curls: 3×8 (heavy weight)

Close Grip Barbell Press: 3×10 (heavy weight)
Superset with
Wide Grip Dumbbell Curl: 3×10 (medium weight)

Lying Single Arm Tricep Extension: 3×10 (light weight)

Preacher Curl: 3×10 (medium weight)
Superset with
Dumbbell Overhead Extension: 3×10 (medium weight)

Weighted Side Bend on Back Extension Equipment: 3×15 (light weight)

Circuit 1
Ab Roller: 3×8
Side Lying Leg Lifts: 3×10
Heel Touches: 3×20

Circuit 2
Lying Bent Knee Windmill: 3×10
Standing Woodchop with Medicine Ball: 3×10 (light weight)
Pilates Single Leg Stretch: 3×15

Treadmill at 3% incline: 1 minute at 3mph/Side shuffle 60 steps each side/Walk backwards 60 steps/1 minute at 7.5mph. Complete 5x