Here is my upper body workout from my very first day of BFL:
Since I had some problems with shoulder and neck I started very slow on my first day of BFL (now it is more after two weeks)
For example:
Breast
Dumbbell press: 1, 3, 5, 7, 9 lbs
Dumbbell flyes: 7 lbs
Shoulders
Seated Dumbbell press: 1, 2, 3, 4, 5 lbs
Side raise: 4 lbs
Back
Lat Pulldown: 10, 15, 20, 25, 30 lbs
Reverse Grip Pulldown: 25 lbs
Triceps:
Triceps Pushdown 7,5; 10, 12,5; 12,5; 15 lbs (this was too heavy)
Triceps Extension (with one dumbbell): 7 lbs
Biceps
Seated Dumbbell Curls: 1, 2, 3, 4, 5 lbs
Incline Dumbbell Curls: 4 lbs
This shows that you have to find the right weights for each muscle group. I start very ligth, add weights slowly, the fiths set should be quite heavy and the sixth set with with second exercise should go to the max, i. e. the 12th rep should be last possible rep. Everytime I don't hit the high point with the last set and rep I increase the weight next time.
On Monday I had problems to wash my hair afterwards, because my arms felt so weak from training.
Since the muscles in the legs are stronger I use more weight for example:
Leg press: 37, 45, 53, 69, 85 lbs (tomorrow max. will be 109 lbs)
Leg Extension: 25