Upper Body Work-Out

Chest Flies One Set of 10 at 75 lbs, One Set of Eight at 85 lbs, One Set of Six at 95 lbs, One Set of Twelve at 85 lbs
Chest Press One Set of Twelve at 65 lbs
Rear Deltoid Fly One Set of Ten at 65 lbs, One Set of Eight at 75 lbs, One Set of Six at 85 lbs, One Set of Twelve at 75 lbs
Shoulder Press One Set of Twelve at 40 lbs
Back Row One Set of 10 at 60 lbs, One Set of Eight at 70 lbs, One Set of Six at 80 lbs, One Set of Twelve at 70 lbs
Lat Pull Down , One Set of Eight at 80 lbs
Rope Pull Down Three sets of 15 seconds
Triceps Extension One Set of 10 at 50 lbs, One Set of Eight at 65 lbs, One Set of Six at 80 lbs, One Set of Twelve at 65 lbs
Triceps Push Down One Set of Ten at 75 lbs
Reverse Curl One Set of 10 at 30 lbs, One Set of Eight at 40 lbs, One Set of Six at 50 lbs, One Set of Twelve at 40 lbs
Seated Curl One Set of Twelve at 60 lbs

Michael Cole