weights, based on nick's upper body workout

Rear Delt machine 70# x 12, 85# x 10, 100# x 8
Low Lat Pull, 90# x 12, 115# x 10, 145# x 8
Bar Dips 10,10,10(body weight)
High lat pull 120# x (10,10,10)
seated dips 100x12,140x10,180x8
dumbbell side raise 10# x 12, 20# x 10, 25# x 8
pec fly machine 80# x 12, 90# x 10, 100# x 8
Shrugs with 50# dumbells (12, 19, 8)
converging bench machine - 130# x 12, 140# x 10,150# x 8
Hammer curl (dumbell) - 30# x 12, 35# x 10, 40# x 8
Front delt raises (dumbell) - 15# x (12,10,8)
military dumbbell press - 30# x 12,40# x 10,45# x 8
Standing bent bar bicep curl - 50# x (12,10,8)
"Then some ab work." yoga ball crunches 10,10,10
stretching