Great 20 min upper body workout

OK so I did in fact get the workout done for Monday, but without the elliptical at the end... stuffy nose will only allow so much.

Workout for Tuesday was fun... i played basketball for an hour at 24 hr fitness in a 5 on 5 full court pick up games. great interval training!

Wednesday is where i got in a Great upper body workout in 20 minutes, that has kept my arms pumped for an hour so far after the workout.

Dips x 20 with 25lb dumbbell on feet
Machine curls @ 110 lbs x 20 (110 seems heavy, but on the machine it's about 50-60 really)
Shoulder Press x 20 60 lbs (switched front of head, behind head)

Repeat for a 15 rep set
Repeat again for a 10 rep set

I then switched to 3 different exercises.
Inverted Rows x 15
alternating dumbbell Curls x 15 each arm
bosu Push Ups x 15 (Turn the bosu ball over and stabilize on outside of the base - Great core push ups)

Repeat for a 12 set, and end up with a 10 set.

I then Did a Regular push up Pyramid on the ball side of the bosu... switching hands on the ball each time. set of 5, 10, 15, 20, 15, 10, 5

Total time: 20 min