Warm up your body before starting any workout.  I completed 7 minute jog on the treadmill.

Leg press- 20 Reps

Backward jump squats- 15 reps

Close grip lateral pull down- 20, 15, 10 reps

Bent over dumbbell row- 15 reps

Flat dumbbell chest flies- 15 reps

Sit-ups- 25 reps

Plank- 1 minute

Leg abductors- 20 each leg

Upright kettle bell row- 20 reps

Seated Arnold press- 15 reps

Complete 3 sets with a 1 minute rest in between.  Follow with some cardio.  I did 15 minutes on the treadmill.  Make sure and stretch you muscles out.