started  with walking on treadmill 5 mins [warm up]

TRX pull ups - 20 reps x 4

TRX Y -  20 reps x 4

hyperextension exercise -  10 reps x 2  (what do people normally call this as?)


used 2kg dumb bell x10 reps x 3
Seated Shoulder Presses

Lateral Raises

Single Arm Row


Using waist exercise machine - 7kg x 20reps x 5 sets


ended with walking on treadmill 10 mins [cool down]

I'm not familiar with the terms, so I uploaded these picture to get familiar with these workout. 

oh and I was so hungry and ate a beef burger  btw, I'm glad because my leg wasn't that hurt when I focus upper body workout.