squats:45 x 10, 135 x 5, 135 x 5,225 x 10, 225 x 10, 315 x 9

deadlift:315 x 3, 405 x 3

pulldowns:140 x 9

barbell rows:185 x 5, 335 x 5

behind the neck press:95 x 5, 135 x 14

bench:45 x 10, 65 x 12, 95 x 8, 95 x 10

tricep pushdowns:100 x 5, 100 x 4

barbell curls:95 x 5, 115 x 5, 125 x 5

seated calves machine:2 plates x 10, 3 plates x 5, 4 plates x 5

abs :1 set