Time: Approx. 30 minutes. Depends on if/how long you are resting in between exercises
Warm-up: Core exercises, arm swings, push-ups, etc.
Weight: Use a weight in which you begin to feel fatigued towards the end of the reps, but not too heavy that you are sacrificing form
3 Rounds:
1. Barbell or dumbbell row x 8-12
2. Barbell or dumbbell dead lift x 8-10
Rest 1-3 min
3 Rounds:
1. Superman x 20
2. Bridge x 20
Rest 1-3 min
3 Rounds:
1. Arnold press x 10-12
2. Seated bicep curls x 10-12
3. Reverse dumbbell fly x 20