Back, Light Biceps and Calves (1-2 minutes rest between all sets):
1. Pull Ups (3 sets of 6-8 reps)
2. Bent Over Dumbbell Row (3 sets of 6-8 reps)
3. Seated Cable Row (V-Bar attachment) (3 sets of 6-8 reps)
4. Alternating Standing Dumbbell Curls (3 sets of 6-8 reps)
5. Seated Calf Raise (3 sets of 8-10 reps)

LISS Cardio (20 minutes):
Treadmill, Elliptical Trainer, StairMaster or Recumbent Stationary Bike

Notes:
*Click on exercise to view video demonstration
*Substitute Pull Ups with the Assisted Pull Up Machine or Lat Pull Downs  if needed
*Cardio tip:  choose your favorite cardio machine, and then perform at a pace that is difficult enough to where you are breaking a light sweat (60-70% of your max heart rate), but where you could still keep a conversation going with someone if you needed to.