All exercises in order:
Overhead shoulder press- 3 sets of 7-8 reps at about 140 lbs.
Shoulder shrugs- 3 sets of 15 reps at 120 lbs.
Bicep curls- 3 sets of 7 reps with 35 lb. dumbells.
Overhead Tricep drop- 3 sets of 10 reps with a 50 lb. dumbell.
Forearm curl- 3 sets of 15 reps with a 30 lb. dumbell.
Bench press- 3 sets of 7 reps at 150 lbs.
Incline bench- 3 sets of 7 reps at 175 lbs.
Pec Fly's- 3 sets of 8 reps at 90 lbs.
Lat pulldown- 3 sets of 8 reps at 150 lbs.
Seated Rows- 3 sets of 8 reps at 90 lbs.
Calf raises- 3 sets of 10 reps at 320 lbs.
Leg press- 3 sets of 8 reps at 360 lbs.
Abs- 200 situps in all different positions.