Man, this routine had me speaking in tongues from the get go!  
Warm-up – Treadmill – 10 minutes – 5.0% incline @ 3.5mph – increase incline 1.0% every minute, kick it up to 15.0% at 9 minutes. 
Machine Flys (with 1 minute reset between each set) – 
Set 1 – 100lbs. @ 30 reps
Set 2 – 105lbs. @ 30 reps
Set 3 – 110lbs. @ 30 reps
———-
Dips
3 sets of 15 reps each (with 1 minute rest between each set)
———-
Single Dumbbell Overhead Press (with 1 minute rest between each side)
Set 7 – 25lb. @ 15 reps each
Set 8 – 35lb. @ 15 reps each
Set 9 – 40lb. @ 12 reps each
———-
Flat Bench Dumbbell Press (with 1 minute rest between each side)
Set 10 – 55lbs. @ 12 reps
Set 11 – 60lbs. @ 12 reps
Set 12 – 60lbs. @ 11 reps
———-

Additionally, I had a secondary goal of working my pull ups.  Read more at this post.

Cooldown on treadmill for 10 minutes starting 3.5mph at 5.0% incline, then kicking back the pace 0.1mph & 1.0% every minute.  Afterward, I got home, threw back a protein shake and just focused on not sweating for a bit, hahaha.  Come get some and let me know how you do!

-Dale L. Roberts
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Kick ass and take names, ask me again, I’ll tell ya the same.

You should consult a qualified medical professional before starting this or any other health & fitness program.  As with any exercise or diet program, if at any time you experience any discomfort, pain or duress of any sort, stop immediately and consult your physician.  The creators, producers, participants, advertisers and distributors of this program disclaim any liabilities or losses in connection with the exercises or advice herein.  Any equipment or workout area that is used should be thoroughly inspected as free of danger, flaw or compromise, ahead of use and the user assumes all responsibility when performing any movements contained in this blog.