Single arm kettlebell row- 6×8-12

Bench press- 10RM

 

A1 Incline Dumbell bench press- 3×8-12

A2 EZ Curl -4×8-12

 

B1 Seated dumbell shoulder press- 4×8-12

B2 Lateral raise

B3 Curl (any variation)

 

C1 Weighted plank- 4x30s

C2 back extension- 4×10

 

Keep rest periods short. This workout should take no longer than 90 minutes.