Chest and back

bench press 3x4 @ 185, 185, 185

pullups 1,2,3,4,5,6,7,6,5,4,3,2,1,1

military press 3x12 @ 110

seated bench press 3x5 @170

wide grip static hang 4x30'

Arms

dips 3x20

static curl up hangs 4x30'

triceps pulldowns 12,10,8,6,4,2 @ 110, 120, 130, 140, 150, 160

Zottman curls 3x8 @ 50, 50, 50

one arm triceps extension 10, 8, 6@ 50, 50, 50

incline biceps curls 3x8@ 40, 40, 40