WARM UP
10 min cardio

WORKOUT
Pump friday

5 rounds for quality

20 bicep curls. Change to other variations every round.
20 tricep pull downs with band
20 delt flys. Change to other variations every round.
60 sec of max reps lunges on one side. Switch other side lunge on second round and so on. This will blow up your legs.  

REST 60 sec after every round
Use heaviest weights possible.
COOL DOWN

10min light stretching and foam rolling. Relax and recover.