Workout 3/12: sculpted back, shoulders and triceps

Here is my workout for today:

10 minute warm-up with a hula hoop.
Bent-over rows 4x10,8,6,4 loaded pyramid sets
Dips 4x10,8,6,4
Lateral raises 4x10,8,6,4
Shoulder presses 4x10,8,6,4
Back flies 4x10,8,6,4
Lat pull downs 4x10,8,6,4
Cable rows 4x10,8,6,4
Skull crushers 4x10,8,6,4
45 minutes of aerobic dancing.