Awesome Training - Upper Body

Awesome Training - Upper Body
Dorian Howell
Started 5.31.2012
Rest 1 minute in between sets.
Machine Incline Press. Sets 4, reps 12, 4, 6, 12, lbs 150, 180, 180, 150.
Machine Cable Shoulder Press. Sets 6, reps 20, lbs 20.
Barbell Close-Grip Bench Press. Sets 4, reps 10, lbs 50.
Machine Seated Dips. Sets 3, reps 8, 6, 8, lbs 150, 180, 200.
Dumbell Pullovers. Sets5, reps 8, 9, 10, 10, 6, lbs 55, 55, 55, 30, 30.
Dumbells ALT Bent-Over Rows. Sets 5, reps 8, 8, 7, 10, 5, lbs 80, 80, 110, 60, 60.
Standing Barbell Bicep Curls.  Sets 3, reps 6, 6, 5, lbs 50.
ALT Hammer Curls. Sets 3, reps 5, 6, 5, lbs 50.
Dumbbells Shoulder Shrugs. Sets 10, reps 10, lbs 80, 80, 80, 80, 80, 80, 150, 80, 50, 50.
Barbell Wrist Curls. Sets 5, reps 9, 20, 12, 10, 6, lbs 50, 50, 70, 70, 70.
Reverse Wrist Curls. Sets 5, reps 10, 10, 12, 18, 20, lbs 50, 35, 25, 25, 40.
Hanging Knees Raises. Sets 2, reps 10, 7, lbs body weight.
Plank. Set 1, reps 1 for 1 minute. lbs body weight.
Weight Vest Stnading Calf Raises and Toes Lifts. Sets 4, reps 20, 20, 10, 10, lbs sets2 full vest sets body weight.
Jump Rope. Jumps 15, 12, 10, 26, 24, = time 3 minutes.

I felt it in my traps and neck the next day.