Chest, Shoulder and Tri workout

Whoever says they can't get a good workout in 30 minutes isn't trying hard enough....

Repeat each circuit 3 times. No rest between exercises.  Only take enough rest between circuits to let heart rate normalize.

Circuit 1:
Incline bench 12, 10, 8, 8
Front raise 12, 10, 10, 8
Hop over push ups 25, 20, 20, 15
High pulls 12, 10, 10, 8

Circuit 2: 10 reps each set
Low cable cross-over
Side raises
Decline push-ups (to failure)
Rear Delt fly

Circuit 3:
Twisting 1 arm cable punch 10-12
Hanging cleans 8
Incline push-up (to failure)
Tricept push down

Burn outs: 3 sets to failure
Push-ups
Reverse grip press down
Pike push-ups or dive bomber push-ups

If you push yourself this should take you about 30 minutes....let me know how it goes