[Bytsi]

Definitely not recommended to add in cardio... reread the book when you have time - Lou and Alwyn explain very clearly why extra cardio can actually defeat your goals. If you do this right, you won't be in any mood for cardio anyway!

The first workout A is 2 sets of 15 each with 60 seconds rest between each set - stick to these rest times and try to pick weights that are challenging (if you get to 14 and barely eek out 15, it's good!). Hopefully you read the parts about proper form and necessary modifications for any of these that you might need... 5 exercises total...

Squat with bar on your shoulders (2 sets)

Alternating sets:
Pushups
Cable row

then Alternate:
Step ups
Prone jackknife

Have fun!