Ok switch to CKD is on here is Fridays Depletion Workout

3 Sets 12-20 Reps Curcuit Training 30 second rest between stations:

Chest Press
Shoulder Press
Seated Row
Arm Curl
Tricept Pulldown
Leg Extension
Leg Curl
Squats
Calf Raises

Got through 2 sets and was pretty wasted. Had some cramping in calf and shin after workout.

Since heart rate kept above 120 did not put in any Cardio after Curcuit, no sure I could have anyway. Will try to add third set next week. Will have better idea of weight by station to use so I can get all reps in.