This is fairly typical of my upper body workouts lately. A little too long - begging to be split into chest/tri and back/bi. But this would push me into a 6 day/week workout:
Sun - legs
Mon - chest/tri
Tue - back/bi
Wed- legs
Thur - chest/tri
Fri or Sat - back/bi
5 minutes on elliptical
10 r bb underhand row 135
6 r " 205
6 r " 175
10 r inclined bb bench 135
10 r " 175
10 r " 175
8 r " 175
3 x 10 cable row 90
10 r db shoulder press 65
6 r " 65
8 r " 55
3 x 6 r close-grip pull-up 45
2 x 10 r dip 45
2 x 10 db rear lateral raise 40
6 r db lateral raise 30
2 x 10 r " 20
3 x 10 r db shoulder shrugs 95
3 x 10 r lat pull down 80
5 min elliptical
Total time ~ 70 minutes
r = repetitions
bb = bar bell
db = dumbbell
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