first I stretch and then I start with the lateral pull down. I do 3 sets of 20 reps at 87.5 pounds. Then after that I go on and do the seated bench press. I do 3 sets of 20 reps at 87.5 pounds. Then, after that, I do the shoulder press. I do 3 sets of 30 reps at 65.5 pounds.
Finally, I do a couple of tricep work outs and that my upper body workout.
can you guys please tell me if i need more workouts