You guys. I have a great workout to share! I just did this today and it left me breathless and sweaty, which I love. The focus is on hamstrings and shoulders. I threw in some cardio between sets, but you could easily omit that if you’d prefer to just focus on the strength portion.
I used a 25 lb. DB for the rows and a 15 lb. DB for the Arnold presses. It took me around 38 minutes to complete. I rested 10-15 seconds in between exercises. Enjoy!
Let me know if you have questions about the movements. I am happy to clarify or provide links to the exercises.