I did this workout this afternoon on my lunch break today and had to share it with ya'll! Enjoy!
Seated Front raises with a weighted bar 4x10 (bench should be on a small incline)
Upright Row on cables SUPERSET with Bent over back flies 4x10
One arm press using the barbell. 4x12 on each arm (place one end of barbell on the ground up against the wall. Hold the other end up on your shoulder and press up.)
Chest Fly to Shoulder Press (use lighter weight here. Lift arms and Bend elbows at 90 degrees, then pull them in togehter towards the center of your chest and back out to starting position and press up) 4x10
Reverse Pec Dec machine 3x25
Seated Lateral Raises 4x20