My upper body workout today:
I am always changing things up. This is not a normal routine for me but I have to say by the time I got to the Tabata Bicep Curls & Tabata Tricep Presses my arms were on FIRE!! 
Cardio
3 Mile Run (on empty stomach in the am)
Weight Routine (after Lunch)
15 Chest Press (machine)
Pushups to failure
3 Sets – Chest Press (12-15 on Hammer Strength machine)
2 Sets – Incline Dumbbell Chest Press
4 Sets – Incline Dumbbell Flies
4 Sets – Lat Pull Downs (wide grip or wide grip pull-ups)
3 Sets – One Leg Bent Over Dumbbell Row
Tabata Standing Bicep Curl (barbell)
Tricep Cable Pull Downs (straight arm)
Tabata Cable Tricep Press (arms tight to side)
ABS
20 Sit-ups on Decline Bench
25 Crunch Machine
(repeat 3 times)
3 Sets 25 Bicycle Crunches
Yesterday I did 30 crunches and rested with 30 seconds of plank in between. That felt great. I mean, it hurt so good. ha! 
