Upper Body Workout

Shoulder Press 

1 set of 12 reps with 15 lb. dumbbells

2 sets of 10 reps with 20lb. dumbbells

Lat Behind The Neck Pull Down

1 set of 12 reps with 50lb. weight setting

2 sets of 12 reps with 60lb. weight setting

Narrow Grip Chest Pull Down

3 sets of 12 reps with 50 lbs.

Barbell Push Press 

3 sets of 10 reps (Not sure if it is a 45 or 35lb. bar)

Tricep Push Down

3 sets of 12 reps on 40lb. weight setting

Seated Rows

3 sets of 12 reps on 60lb. weight setting

Bicep Curls 

3 sets of 10 reps with 10lb. dumbbells

Bent Over Rows

1 sets of 12 on each side with 15lb. dumbbell

2 sets of 12 on each side with 20lb. dumbbell

Rear Delt Flys

2 sets of 10 with 30lb. weight setting

Belt Over Lateral Raises

1 set of 12 reps with 15lb. dumbbells

2 sets of 12 reps with 10lb. dumbbells

Followed by 45 minutes on the eliptical on level 9.