1. Upper Body Workout #4 free weights
Start from beginning
3 sets of 15 reps on each exercise
d.b. - dumbbell

2. dumbbell close chest press (bench) 3 sets 15 reps

3. Knee push-ups 3 sets 15 reps

4. Lying dumbbell tricep extensions 3 sets 15 reps

5. Lying dumbbell tricep extensions 3 sets 15 reps

6. Seated dumbbell lateral raises (bench) 3 sets 15 reps

7. 1-arm d.b. back row 3 sets 15 reps

8. Bent d.b. back rows (45 degree angle) 3 sets 15 reps

9. Dumbbell bicep curls 3 sets 15 reps

10. Dumbbell bicep hammer curls 3 sets 15 reps

11. 10-min treadmill mph