I hope you aren't using just machines for your upper body workouts because I'm going to prescribe a lot of dumbbell training for this UWLC.
CHEST + TRICEPS
Cardio: 20 Minutes
Flat Dumbbell Bench Press: 2 Warm-up Sets, 4 working sets of 6-10 reps. GO HEAVY!
Incline Flyes: 2 sets to failure in 10-15 reps.
SkullCrushers: 4 Sets of 10-15.
Triceps Pulldown: 4 sets of 20. (Use the rope)
Overhead Triceps Extension: 4 sets of 15.
Cybex Chest Press: 4 Sets of 12.
Cardio: 20 Minutes
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