Upper Body Work-Out

Chest Flies One Set of 10 at 80 lbs, One Set of Eight at 90 lbs, One Set of Six at 100 lbs, One Set of Twelve at 90 lbs
Chest Press One Set of Twelve at 70 lbs
Upright Row One Set of Ten at 40 lbs, One Set of Eight at 50 lbs, One Set of Six at 60 lbs, One Set of Twelve at 50 lbs
Rear Deltoid Fly One Set of Twelve at 80 lbs
Back Row One Set of 10 at 70 lbs, One Set of Eight at 80 lbs, One Set of Six at 90 lbs, One Set of Twelve at 80 lbs
Lat Pull Down , One Set of Eight at 80 lbs
Triceps Extension One Set of 10 at 65 lbs, One Set of Eight at 80 lbs, One Set of Six at 95 lbs, One Set of Twelve at 80 lbs
Triceps Push Down One Set of Twelve at 80 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 Nine at 40 lbs
Seated Curl One Set of Twelve at 60 lbs

Michael Cole