Cardio am 30 mins
Pushdown: 4–5 sets, 8–10 reps.
Lying Triceps Extension: 4 sets, 8–10 reps.
Overhead Rope Extension: 4 sets, 8–10 reps.
Machine Preacher Curl: 4–5 sets, 8–10 reps.
Barbell or EZ-bar Curl: 4 sets, 8–10 reps.
Alternate Dumbbe: 4 sets, 8–10 reps.
PWO cardio 35 min stairs