UBWO
Total Time: 46 minutes

Chest:

Dumbbell Incline: 15x12/20x10/25x8/30x6/25x12
Dumbbell Flyes: 20x3/15x9

Not ready for 20# on flyes just yet, but close!

Shoulders:

Shoulder Presses (seated): 12x12/15x10/20x8/25x6/20x12
Lateral Raises: 10x12

Back:

Lat Pulldowns: 60x12/70x10/80x8/90x6/80x12
Seated Rows: 70x12 (10!)

Triceps:

Pushdowns: 55x12/65x10/75x8/85x6/75x12
Standing Dumbbell Extensions: 20x12 (10!)

Biceps:

Incline Dumbbell Curls: 10x12/12x10/15x8/20x6/15x12
Hammer Curls: 12x12 (10!)

Did my workout today in lycra top sans t-shirt. Really enjoyed watching my muscles move as I put myself through the paces. From now on, at least on UBWO, no more t-shirts! Great workout. Arms are shaking. And, did it in exactly 46 minutes. (Shaved 15 seconds off numerous breaks between sets to get there.) Stick at all weights for next workout. Concentrate on form and speed.