Benches
10 sets ranging from 185lbs to 275lbs with chains as assist.
Rusty but I pyramided up to 275lbs for 6 reps in a set.
5 sets of 225lbs X 4 Reps

Lat Pull Downs
4 Sets- Wide grip

Tricep extensions
4 Sets - 15 reps

30 min of Stair climber at 130-150 BPM(cardio)

20 Min of Rowing machine 4500M