Bench
10sets X 320lbsX 3 reps
4 sets of 135lbs X 30 reps

DL
5 sets of 405lbs X 5 reps(failed on set 4/5 and got 4 reps)

DB Rows 110lbs X 5sets X 10 reps

Preacher curls X 125lbs X 5sets X 10 reps

Duck squats with 110 lbs db X 25 reps

5 sets of jailhouse dips X 50 reps

hack squats 5 sets X six plates X 10 reps

Hammer Strength curls X 3 plates X 5 sets and 10 reps

Latpull downs 5 sets X 10 Reps X 200 lbs

2500 M of intervals

30 min of exercise bike