Goofy vid
this video is where i work out. This is my workout plan:

Bench Press 3 X 5 – 7 Seated Dumbbell Shoulder Press 3 X 6 – 8 Incline Dumbbell Press 3 X 8 – 10 Side Lateral Raises 2 X 10 – 12 Triceps Pressdowns 2 X 8 – 10 Overhead Triceps Extension 2 X 8 – 10