This workout is designed to be done once a week and uses mainly machines available in most gyms. I always start off with about 3 sets of 12-20 reps depending on what you feel comfortable with. I always move up through the weights so that on the 3rd set, your lifting to exhaustion, you shouldn't be able to manage more than 12 on the 3rd set. For example, take the shoulder press from set 1, I do the following: 1. 12 repetitions of 40kg 2. 1 minute rest 3. 12 repetitions of 45kg 4. 1 minute rest 5. 12 repetitions of 40kg (shouldn't be able to manage 12 - if you can, change the weight up next time This routine is designed to be done once per week and I also do set 2 on another day to give you a full workout for all upper body with some cardio.