4 sets
Set 1 20 light reps floor chest press, immediately followed by 15 light inclined chest press
Set 2 15 heavier reps of floor chest press with 3 second slow count on descend, immediately followed by 12 inclined chest press (no slow count on inclined)
Set 3 12 reps of floor chest press wit...

3 sets of 12 reps with 3 second slow count on descend each rep

Note: Use a medium or moderate weight, rest 90 seconds between sets.

3 sets of
50 banded bicep curls immediately followed by 50 banded tricep press downs

Notes: Rest 30 seconds between sets; use a light band.

Pick your poison… Cardio intervals
Run or row or bike or jump rope
9 minute running clock
30 seconds slow and easy pace, then immediately
30 seconds of moderate pace, then immediately
30 seconds of fast pace, then back to slow pace…

Notes: Keep repeating until time runs out. Do your best to stay...