Yay! I made it through my first BFL workout this morning!

Chest:
Barbell bench press
12x10
10x12.5
8x15
6x17
12x20

Dumbbell flyes
12x12


Back:
One Armed Dumbbell rows
12x5
10x8
8x9
6x10
12x12

Seated cable rows
12x40

Shoulders
Upright cable rows
12x20
10x30
8x40
6x40
12x50

Dumbbell lateral raises
12x8

Biceps:
Alternate dumbbell curls
12x5
10x7
8x8
6x10
12x12

Concentrated bar curls
12x12.5

Triceps:
12x8
12x9
Could not complete...

Kickbacks
12x3

Abs:
25 incline upper body crunches
25 side raises
25 crunches

Post workout food:
One protein bar
1/2 cup chicken salad
1/2 cup green salad with olives and feta.