I'm pretty much a nooby. This is the best program I can come up with, with what I have at home to work with. I do every exercise to perfect form and knock it out in under 40 minutes. I do this 3 times a week and cardio every other day on the treadmill with an incline at 3.5 mph for 80 minutes. What do you think?

A) Cuban Press 3X12
B) Arnold Press 3X12

C) One-Arm Dumbbell Rows 3X12
D) Incline Bench Press 3X12

E) Prone Incline Curl 3X12
F) Decline Triceps Extension 3X12

G) Squats 3X12
H) Straight Leg Deadlift 3X12