Actually I work overnight and I don't belong to a gym so my workout time is from 2-7pm.I use the Total Gym XLS,dumb bells and the bench.I am currently pairing exercises where I do a chest exercise then a back then rest for a minute then repeat.I would do that for biceps & triceps as well,for shoulders and legs I would just do supersets.All my exercises are 1 set of 12;since I use the Total Gym the weight changes but I use 20 & 50lb dumb bells and I bench with 215lbs.My cardio includes riding a bike for 30 minutes then doing 30 yard sprint & walk routine for 30.
*Total Gym Exercises*
