3B Dumbbell Curl
Sets: 3 Reps: 12-15 Rest: 45 Seconds
Hold a dumbbell in each hand and allow your arms to hang at your sides, palms facing each other. Don't allow your upper arms to move for the duration of the exercise . Curl the weights as high as you can, rotating your wrists outward . Reverse the motion to return to the starting position. That's one rep.
Perform cardio at the highest intensity you can maintain for 30 minutes straight (for example, a brisk jog). Do cardio after your weight training or at a different time of day.