Upper Body

Alternating sets between pushup and Pulldown exercises

Pushup Dojo (iPhone App) 45,30,25,20
Lat Pulldown (90 lbs, two handle grip) 25,20,20,15

Decline Pushup 20 (video)
Leaned Back Lat Pulldown (between each pushup set until end) 15,15,20,15
Shoulder Width Pushup 15 (video)
Tricep Pushup 15 (video)
Wide Pushup 25 (video)