upper body weightlifting (based loosely on nick's workout)

rear delt machine (85, 100, 115, 130) x 10
high lat pull 135 x (10, 10, 10)
dips (body weight - 20lbs) x (15 narrow grip, 15 wide grip, 15 narrow grip)
rower 135 x 10, 10, 10
cable side delt raises 20 (per arm) x 10, 10
outward rotator cuff rotation 10 (per arm) x 10, 10 x 10, 15 x 10
converging bench press machine (120, 125, 130) x 10
shrugs (dumbells) 50 x (10, 10, 10)
hammer curl 30 x 10, 30 x 10, 35 x 10
tricep cable pull downs (30, 50, 65) x 10
front delt raises (15, 17.5, 20) x 10
overhead arm extension (30, 45, 50) x 10
bicep curl 50 x (10, 10, 10)