**DISCLAIMER**consult with a fitness professional to structure a program based on your individual goals & limitations. This is for demonstrational purposes only. 

     Based on my goals, I've been prioritizing free weight training to associate my targeted muscles & their assisting muscle groups. Today's body parts are arms:

Superset all exercises. When done in a consistent tempo can be completed in an half hour:

Alternating dumbbell Curls 

4 X 10,10,8,8

Tricep Extensions

4 X 15,12,12,10

Seated dumbbell Curls 

4 X 12, 10, 10, 8

Rope Extensions

4 X 15, 12, 12, 10

Lying Cable Curls (pause right on top)

4 X 15, 12, 12, 10

Weighted Dips 

4 X 15, 12, 12, 10

NOTES:

1. Rest no more than 30 seconds each superset

2. Small sips of water in between sets 

3. Its suggested to consume a protein shake within an half after the session to begin protein-sysnthesis