5 Barbell Curl
Sets: 1 Reps: 8-10
Hold a straight bar with hands shoulder-width apart and palms facing up . Keeping your elbows braced against your sides, curl the bar as high as you can . 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.