This is a workout to perform at the gym.

After a warm up and stretching perform 2 sets of 15 reps.

Then do 4 sets of 8 reps. Your 8th rep should be the last rep you can perform without cheating. If you are doing more reps increase the weight until you cant do any more than 8.

Incline dumbell flies

Lat Pull down

Tricep Press

EZ Bar curls

Dumb bell squats

Machine shoulder press