Today will be about tiring muscle groups. If at a gym do use machines and free weights. If at home with limited equipment, do what you can. First up is chest. Pick three exercises to do two sets back to back for a long 6 exercise superset. Start heavy or high reps, then the next exercise and continue along for the three and start back at one. Next are legs and if at the gym I would suggest leg press, smith machine squat and then squat hops. Next are abs and anything goes here. Then bicep and I would suggest barbell curls, hammer dumb bell curls and then concentration curls. Last will be triceps. I suggest two arm overhead tricep extensions, then one arm and then tricep kickbacks. Your muscles should feel numb.