pulldowns:100 x 5, 140 x 5

squats:135 x 7, 225 x 3, 315 x 3, 335 x 3

deadlift:225 x 3, 315 x 3, 405 x 3

military press:95 x 5, 135 x 5, 165 x 3

bench:45 x 5, 65 x 5, 95 x 5, 105 x 4

tricep pushdowns:70 x 5, 100 x 5

dumbell curls:50 x 8

seated calves machine 2 plates x 8,4 plates x 5

abs 1 set