Seated Smith Machine Military Press 4x10
Wide Grip Upright Barbell Row 4x10
Lateral Raise Drop set 3x10 (10 reps at each weight)
Back Flies 4x10
Incline Bench Dumbbell High Row 4x10
45 minutes of cardio
*How to perform a drop set: Start with your heaviest weight and perform 10 reps. Without resting, drop the weight to a slightly lower weight and immediately do more 10 reps. Without resting, drop weight again and do 10 more reps. Rest for 1 minute, then repeat the entire drop set 2 more times.