Squats 2 Sets of 185lbs X 10 Reps 2 Sets of 225lbs X 10 Reps 2 Sets of 275lbs X 10 Reps 1 Set of 315 lbs X 6 Reps
Db presses 1 Set of 65lbs X 10 Reps 1 Set of 85 lbs X 10 Reps 1 Set of 95 lbs X 10 Reps
Hammer Strength Rows 2 Sets with 2 45lb 2 35lbs X 10 Reps 2 Sets with 4 45lbs X 10 Reps 2 Sets with 4 45lbs 2 25lbs X 10 reps 2 Sets with 6 45lbs X 10 Reps
90lbs Preacher Bench curls 4 sets of 10reps
95lbs Hammer Strength Preacher bench X 4 Sets of 10 reps
3 Sets of tricep rope universal machine 90 to 200 lbs (not convinced that the weight is legit).
30 min on treadmill( moderate pace) faster than jog with intervals.