My workout goals

Freeweight bench press (chest):

1. 15 reps at 65 lbs.
2. 12 reps at 75 lbs.
   
3. 10 reps at 85 lbs.
   
4. 8 reps at 115 lbs.
   
5. 5 reps at 135 lbs.
   

Triceps pushdown using metal bar attachment (triceps):

1. 3 sets of 12 reps at 100 lbs.
   

Cable crossover (chest):

1. 3 sets of 12 reps at 65 lbs.

Modified cable crossover (upper chest):

1. 3 sets of 12 reps at 35 lbs.
   

Cable hammer bicep curl using metal bar (biceps):

1. 15 reps at 40 lbs.
   
2. 12 reps at 50 lbs.
   
3. 10 reps at 60 lbs.
   
4. 8 reps at 70 lbs.
   
5. 5 reps at 80 lbs.
   

Seated dumbbell shoulder press (shoulders):

1. 3 sets of 12 reps at 25 lbs.

Or alternatively, seated side lateral raise (shoulders):

1. 3 sets of 12 reps at 20 lbs.
   

Dumbbell bench press (chest):

1. 3 sets of 12 reps at 40 lbs.
   

Or alternatively, inclined dumbbell flyes (chest):

1. 3 sets of 12 reps at 40 lbs.

Sit ups (abs):

1. 3 sets of 24 reps

Air bike (obliques):

1. 3 sets of 24 reps

I used to be able to do this last year. My goal is to get back into that fitness level by this time next year. I've already taken a pre-workout picture. Hopefully by this time next year, I can show off a new body (or actually, my earlier, studlier body). I just need to find time to workout.