6-7 Upper Body Aug 6, 2012 22:10:23 GMT -5 Quote Select PostDeselect PostLink to PostMemberGive GiftBack to Top Post by shanegouge on Aug 6, 2012 22:10:23 GMT -5 Flat bench-good warm up4 sets of 6Board bench(3 boards)-3 sets of 3Hammer curls-4 sets of 8super set withOne arm rows-4 sets of 8