DB Lateral Raises - 3 sets of 20 reps (warm-up with a light weight)

DB Presses - 4 sets of 8-10 repetitions (increase the weight after every set and maintain strict form)

Arnold Presses - 4 sets of 12 reps (keep the same weight and rest about 30 seconds in between sets)

DB Lateral Raises superset with Frontal DB Raises - 3 sets of 12 reps (this is extremely challenging if you are maintaining strict form)

Smith Machine Shrugs - 4 sets of 12 repetitions (increase the weight)

Rope Pressdowns - 4 sets of 20 repetitions (rest about 10 to 15 seconds between sets)

Overhead DB Ext. - 4 sets of 12 repetitions (maintain same weight but make sure that it is not too easy or light)

Skull Crushers - 3 sets of 12 repetitions (increase the weight slightly if possible)

Dips - 3 sets of 15 repetitions (you can use the bench dip or dip station machine)

Crunches on a mat - 4 sets of 30 repetitions with a 10 second rest and make sure to get a good contraction

Leg Raises - 4 sets of 15 repetitions

Flat Barbell Presses superset w/ Flat DB Fly’s - 4 sets of 12 repetitions (try to increase the weight)

Incline DB Presses superset w/ Cable Crossovers - 4 sets of 12 repetitions (try to increase the weight and maintain strict form throughout each set)

Pec-Dec Fly’s - 3 sets of 15 repetitions (keep a moderate weight and make sure to get good contractions)

Preacher Curls (close-grip) - 3 sets of 15 repetitions (make sure you are getting a full range of motion and squeeze the bicep hard)

Alternate DB Curls - 3 sets of 12 repetitions (increase the weight and make sure you are not cheating)

Cable Curls (wide-grip) - 3 sets of 20 repetitions (keep the same weight and strict form. Wow 60 reps in a short amoun of time really burns.