Started off my workout with 5 minutes on the elliptical steady state.
Moved onto 5 sets of 10 bench press
tried to do some pull ups but couldnt really do it so did soe chin ups
then I did 4 sets of 10 incline dumbbell press
4 sets of chest cable flies
then I super set triceps skull crushers with bicep 7-7-7
then super set triceps rope pull down with down the rake bicep curls
Finished off with 8 minutes of jumping rope...I have to say the rope jumping caught me off guard, I didn't know I was so fluid at it but my heart was about to explode so I kept it down to 8 minutes...
Good ideas
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