5 Sets of
3 standing strict press immediately followed by 5 push presses each arm

Note: Perform on the right arm then immediately move on to the left arm. Increase weight each set to a heavy dumbbell load. If this feels too easy at your heaviest dumbbell, its time to get heavier dumbbells! Rest ...

4 Sets
12 light reps with 3 second slow count descend each rep
10 heavier reps with 3 second slow count descend each rep
10 heavier reps with 3 second slow count descend each rep
8 heavy reps with 3 second slow count descend each rep

Note: Start out light, probably empty barbell, to get a fee...

3 sets of
12 heavy dumbbell curls, immediately followed by 20 reps of light weight spider curls, immediately followed by 30 tricep push downs with 1 second hold at the bottom of each rep and 2 second slow count on way back.

Notes:
Use a heavy dumbbell for the first set of dumbbell curls, then im...

4 rounds of
20 box jumps
20 Hang clean and jerk (suggested weight 10-15 pounds)
30 overhead alternating lunges (suggested weight 10-15 pounds)

Note: Move from one movement to the next with as little rest as possible to no rest in between movements or rounds. However, pace yourself and stay movi...