I did over an hour upper body workout. 10 minutes on the machine to warm up.
6 sets of 20 push-ups. 3 sets of 25 reps with the Iron Arms, alternating with the
Marcy Wedge for 3 sets of 25 reps. 5 sets of 20 rows with 45 pound weights.
10 more minutes on the machine doing the upper body.