For an idea on what weight to use, if you are shooting for 8 reps on an exercise, it should be tough to reach that 8th rep, but not impossible. Use your first set as a benchmark. If you are able to perform 20 repetitons when you are going for 8, then you need to increase your weight significantly. If you are able to get 10 reps, then up your weight used slightly, or leave it the same as the 2nd set will be a bit tougher.
Perform 4- 8 reps of each set. Perform 3 sets. Having trouble with Pull Ups? Read how to develop pull up strength.
Pull downs (hopefully your gym has a pull down machine, if not then do weighted pull ups)
Single Arm Dumbbell Rows
Narrow Grip Pull Ups
Bent Over Rows
Bike for 30+ minutes
Perform as many as possible. Perform 3-4 rounds.
Left Side Plank (1 min +)
Right Side Plant (1 min +)
-The MidwestFit Team