Enjoy this workout, I really liked it. Make sure you have enough resistance on your bar to make it worthwhile. 🙂
Here are some references for the different exercises.
Chest Press http://vimeo.com/32179426
Forward Row http://vimeo.com/32179569
Power Press http://vimeo.com/32179880
Bicep Curls http://www.youtube.com/watch?v=uO_CNYidOw0
Tricep Dips http://www.youtube.com/watch?v=0326dy_-CzM
