Fat Burner

Jump Rope 4 minutes
Full lateral raises-44 reps
Full frontal raises -44 reps
2-3 sets

Bike all out 4 minutes
Barbell curls-44 reps
Bench Dips-44 reps

2-3 sets

Run 4 minutes on an 8% incline on the treadmill
Facepulls-44 reps
Standing double arm dumbbell curls-44 reps
Double arm kickbacks-44 reps
2-3 sets