Here is a work out I did almost two months ago! I just have not had the time to post it. I miss my tan! Well anyways each of these exercise I performed 3-4 times and did 3 exercises as a circuit! So basically the beginning was my warm-up and then I get into the upper body workouts. What you can do is choose the first 2 or 3 exercises, do 12-15 reps and repeat those 3 exercises 3 times and move on to the next circuit. At the end you will be sweating and have worked most of your back and bicep muscles! I hope you all enjoy!