Weight Workout 5: additional upper body exercises

Warm up:
5 minutes easy
holding light weights (or no weights) do step ups on a raised platform for 5 minutes.

Main Set:
2 sets of 8 Lateral pull down (3 second pull up and down)
2 sets of 10 bent over row on a bench (10 each arm with a dumbbell)
2 sets of 20 supermans

2 sets of 8 bench press(3 seconds move up and down)
2 sets of 10 incline press (machine or bench)
2 sets of push ups (as many as you can do at one time)

1 set of curls using a light to moderate weight... however try to do it on a bosu ball or balance board.
2 sets of  7 ups (7 half way, 7 upper half, and 7 full range curls)

2 sets of 10 behind the head standing tricep extensions
2 sets of dips (as many as you can do)

Finish with some abs and cool down