EXTREME Upper Body Workout

I had a few requests for this latest workout I've created... it is NOT for the Faint of Heart, or beginner unless you have some one spotting or training you. - but if you think you are tough enough... give this Workout a Try.

PHASE #1:
SMITH MACHINE BENCH PRESS (135lbs - Or what you think you can do)
15 REPS Using a Smith Machine begin with a normal bench press down, and then EXPLODE the weight up and throw it in the air... and catch it on the way down and repeat for 15 reps.
NO REST:
15 REPS - Push the bench away for a minute and do 15 Reps on the Smith Machine of close Grip upright rows and THROW it up to your chin and catch and repeat for 15 reps
NO REST:
15 REPS - Reverse your Grip like a Curl, and do a 1/2 Curl (As high as you can) and then a SHRUG as high as you can... that's one Rep - repeat for 15 reps.

NO REST - go into Phase 2
PHASE #2:
15 REPS - below Parallel Push ups (Put your Arms on bars or dumbbells to get BELOW Parallel) - For 15 Reps
NO REST
15 REPS - Pull UPS
NO REST
15 REPS - DIPS

NO REST - HIT PHASE 3 (Grab 30lb and 40lb Dumbbells) (these can be done on a BENCH or on a Exercise Ball for a bit Extra Core work!
15 REPS - INCLINE DUMBBELL PRESS (With 40's)
NO REST
15 REPS - CURLS EACH ARM with 30's
NO REST
15 REPS - Flat Bench Dumbbell FLY'S

NOW...

GO Back to PHASE ONE - NO REST and REPEAT ALL 3 PHASES for 12 REPS...

THEN ONE MORE TIME FOR 10 REPS

You should Feel Like Arnold from the 80's when you are done with this TOTAL upper Body Workout.

Let me know how you did! - It should take you no more than 30 minutes to run through it all!