Back and Biceps
Deadlift 2x5 @225
One Arm DB Row 3x8 @75
Lat Pulldown 3x8 @120
T Bar Row 3x8 @80
Seated Cable Row 3x8 @120
Preacher Curl 3x8 @65
Concentration Curl 1x8 @35 2x8 @30
Seated DB Curl 3x8 @30
Hanging Leg Raise x 50
Decline Sit Up 3x10
Side Bend 3x10 @45
Chest and Triceps
DB Bench 12,10,7 @75lbs
Incline DB Bench 2x8 @65 1x4@65 1x4 @55
Chest Dip 3x15
Cable Cross 1x10 @40 1x8 @50 1x6 @60
Machine Bench Burn Out 120 to 35
EZ Bar Skull Crusher 3x8 @70
Seated DB Extension10,10,8 @55
Cable Tricep Extension Burnout 70 to 10
Hanging Leg Raise x 50
Decline Sit Up 3x12
Side Bend 3x10 @ 55
Legs
Squats 8,7,7 @185
Leg Press 1x15 @200 2x15 @180
DB Lunge 8,7,7 @50
Leg Extension 3x10 @105
Stiff Leg Deadlift 3x8 @135
Leg Curl 3x8 @120
Standing Calf Raise 3x15 @135
Seated Calf Raise 3x12 @90
Hanging Leg Raise x 50
Side Bend 3x10 @55