Today I did an upper body routine with mostly free weights.  Since cycling season is upon us, I will likely forgo a leg routine for some time. Most likely my legs will get plenty of work on the bike.  I did the same upper body routine last week, and it seems to fit nicely in within my 30 minute window.  Here’s the routine:

Dumbbell bench press 3 sets of 10

Dumbbell rows:  3 sets of 10

Seated dumbbell military press: 3 sets of 10

Incline dumbbell flyes: 3 sets of 10

Lat Pulldown: 3 sets of 10

Dumbbell curls: 3 sets of 10

Tricep push-downs: 3 sets of 10