50 kettlebell squats 30 reps of 90 lb plate squats 2 sets of 15reps X 225 lbs squats 1 set of 10 reps X 275 lbs squats 1 set of 30 reps X 125lbs (changing up speed but slow and bottom and explode towards top of lift.
5 sets of compound dumbell Incline presses(12RepsX55lbs then 10repsX70lbs)
5 Sets of 10 Reps Preacher Curls 125lbs on ezcurl bar
4 Sets of 10 reps wide grip lat pulldowns(220lbs)
4 sets of 10 reps rope tricep pulldowns (200lbs)
3 Sets of 20 Reps 140lbs on Natilus machine leg extensions.
30 minutes on bike resistance up to 16.
15 minutes in steam room (put wet towel on thermostat and burn)
