1. Warm-up 2 minutes Stretching works good for me but you warm up however you want.
2. Pullovers with a crunch followed by Pushdowns with a crunch. (Covers both Shoulders, Chest and Abs.)
3. Curls and Press (works biceps & shoulders)
4. Rowing and Crosspulls (works upper back, shoulders and chest)
5. Surfing & Reverse Flys (works tricepts and middle portion of back)
6. Cool down (I walk around house or use whatever you want)