weights

barbell bench press 8,6,4,2,1 @ 135,155,165,170,175
tricep pushdown 12,10,8,6,2 @ 50, 65, 72.5, 80, 87.5
incline fly 10,8,8,6 @40,40,50,50
dips 3xfailure (17, 12, 9)
pushups 3x10