Workout Wednesday - Current Upper Body Workout for the Gym

I normally like do this workout on Tuesdays when I hit the gym. It sounds like a shorter one, but man oh man do you feel the burn! I usually burn about 600 calories when doing this one. It's a good one. I definitely recommend it.

Upper Body - 61 minutes

Warmup

Wall Ankle Mobilization - 30 secs
Upper Body Twist - 30 secs
Vertical Arm Swings - 30 secs
Horizontal Arm Swings - 30 Secs
Arm Circles - 30 Secs
Seal Jacks - 30 secs

Strength

Dumbbell Bench Press - 3 sets x 12 @ 15lb
Dumbbell Incline Chest Press - 3 sets x 12 @ 15lbs
Cable Seated Row (Palms Up) - 3 sets x 12 @ 55lbs
Cable Seated Row - 2 sets x 15 @ 55lbs
Dumbbell Floor Press - 2 sets x 15 @ 10lbs
Dumbbell One-Arm Upright Row - 2 sets x 15 @ 10lbs

Conditioning

Push-Up to Plank - 3 circuits x 30 secs

One-Arm Dumbbell Swing - 3 circuits x 30 secs
Prisoner Squat - 3 circuits x 30 secs

Cardio

Stationary Bike - 21 mins @ level 10

Cooldown

Forearm Stretch - 30 secs

Triceps Stretch - 30 secs

Bicep Stretch - 30 secs

Pec Stretch - 30 secs

Shoulder Stretch - 30 secs