Good Morning here is my workout that I performed.

5 minute warm up on the elliptical.

Seated Rear Delt Fly: 3 sets of 10 using 10 pound dumb bells.

Barbell upright row: 3 sets of 8 using 15 pound weights.

Seated Bar bell should press: 3 sets of 10 using 15 and 20 pound weights.

Dumb bell Lateral Raise: 3 sets of 12 using 8 pound weights.

Arnold Press: 3 sets of 10 using 20 pound weights.

Cable Seated Row: 4 sets of 12 using 25 pound weights.

My cool down was a two mile run, trust me it was a slow jog ha ha.

Follow me tonight for my Chest and Back workout. What could go wrong its Friday the 13th!!