Squats
135x20,225x15,275x12,315x8
Ham curls*
160x12x3
Bench press
135x20,225x20,325x4,225x15
Incline fly's
45x15x3
Military press
135x15,185x12,225x5
Upright rows
95x20x4
Shrugs db
95x12,100x12
Pull ups 3 sets 12
Lat pulldown 180lbsx15x2
Ab wheel 4 sets 12