This is the workout that I did today.

This is a pyramid upper body workout.

Time to Complete: 1 hour 30 minutes

Resitance Training(40 minutes)

Front Row

Tricep Pushdown

Shoulder PRess

Chest Fly

Back pull hold at top

Shoulder Rear Raise

Back Pull One Hand

Chest Press and Twist

lat pull down

Tricep Overhead

Shoulder Front  and Sside

Core(20 minutes)

Bench crunch

Bench leg over

Bench back extension

Flexiblity Training(10 Minutes)

Hamstring Stretch

Quad Stretch

Groin Stretch

Bicep Stretch

Tricep Stretch

Shoulder Stretch

Chest Stretch

Back Stretch

Cobra Stretch

Downward Dog Stretch

Cardiovascular Training(20 Minutes)

Swimming