After doing bench press I moved to inclined bench press with 35 lb dumbells. I did 3 sets of 10 with those and then moved to working out my shoulders. I did front raises and shoulder presses and finished off with doing some work on a machine that works out the rear deltoid muscle.
I also did some work on tricep pull downs using a rope.
I then did some cardio work on the treadmill. I started off slow and then did a small HIIT workout. What is HIIT? That is an acronym for High Intensity Iterval Training. One of the best ways to burn fat and get your cardiovacular system in shape is interval training. HIIT is the principle that the popular workout systems Insanity and P90X use and it is quite effective. It is hard and if you're not in shape it won't take long to figure that out.
After 15 minutes of cardio work I then moved downstairs to the basketball court and practiced some shots. Even though I was only shooting baskets and not playing an actual game I still could feel it in my legs when I jumped around and a little bit in the shoulders when actually shooting the ball.
I will probably be sore tomorrow but that will be a good thing. I will do a lot of stretching to prevent injuries and keep flexibility so the muscles don't tighten up too much.