Awesome Training - Upper Body

Awesome Training - Upper Body
Dorian Howell
Started 6.3.2012
Rest 1 minute in between sets.
Dumbbells Incline Press. Sets 2, reps 10, lbs 60.
Dumbbells Shoulder Press. Sets 2, reps 20, lbs 20.
Barbell Close-Grip Bench Press. Sets 2, reps 10, lbs 60.
2-Benches Dips. Sets 2, reps 12, lbs body weight.
Dumbbell Pullovers. Sets 2, reps 7, lbs 100.
Dumbbells ALT Bent-Over Rows. Sets 2, reps 8, 7, lbs 100.
Standing Barbell Bicep Curls.  Sets 2, reps 6, lbs 60.
ALT Hammer Curls. Sets 2, reps 8, lbs 50.
Dumbbells Shoulder Shrugs. Sets 2, reps 10, lbs 150.
Barbell Wrist Curls. Sets 2, reps 20, lbs 50.
Reverse Wrist Curls. Sets 2, reps 20, lbs 30.
Hanging Knees Raises. Sets 2, reps 11, 10, lbs 5.
Plank. Set 1, reps 1 for 80 seconds. lbs body weight.
Weight Vest Standing Calf Raises and Toes Lifts. Sets 2, reps 20, 20, lbs full weight vest & legs weights
Jump Rope. Jumps 28, 17, 17, 31, 32. = time 3 minutes.

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