This is a quick one for both muscle groups but you will feel it before your completely through, good luck!
Warm up with the bar then start into:
1.Flatbench press 12 reps (120lbs), 10 (125lbs), 8 (130lbs), 6 (135lbs)
2.Single arm extensions with cable 15 reps (5lbs), 12 reps (7lbs), 10 reps (10lbs)
3. Superset Incline bench dumbbell twist 15 reps (30lbs), 12 (35lbs), 10 (30lbs), 8 (25lbs) with Closegrip push ups on Smith Machine Bar, 3 sets with bodyweight until failure
Go strong and start your day fellow mama’s!