4 sets of 25 Reps with 1 plate(45lbs) of front plate squats. 6 sets of 10 reps on dips 4 sets of 20 reps with 1 plate(45lbs) of compound front squat from tricep pullover.
Another guy had the incline bench so I get down in weight and do them on a Yoga ball.
2 Sets of 30 lbs X 20 Reps incline db press 2 sets of 45 lbs X 20 reps 2 Sets of 65 lbs X 15 Reps(really tough)
4 Sets of cable rows 220lbs x 10 Reps 4 Sets of Latpull downs 220 X 10 Reps (wide bar) 6 Sets of hammer strength preacher curls (90lbs) X 20 Reps.