This is nowhere near what I do on a daily basis, I’ll have to update later. Just posting no to get back into the habit.

Upper Body Workout

Chest Press One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs
Chest Flies One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs
Dumbbell Shoulder Press One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Four at 25 lbs, One Set of Eight at 20 lbs
Rear Deltoid Fly One Set of 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 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 10 at 50 lbs, One Set of Eight at 60 lbs, One Set of Six at 70 lbs, One Set of Twelve at 60 lbs
Dumbbell French Curl One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Four at 25 lbs, One Set of Eight at 20 lbs
Hammer Curl One Set of Ten at 15 lbs, One Set of Eight at 20 lbs, One Set of Four at 25 lbs, One Set of Eight at 20 lbs

Michael Cole