weights

barbell bench press 8,6,4,2,3@ 165, 170, 175, 180, 185
incline bench press 8,6,4,2,1@ 95, 105, 115, 125, 135
triceps kickback 8,6,4,2,1@ 20, 25, 30, 35, 40
triceps pulldown 12,10,8,6,2@ 65, 72.5, 80, 87.5, 95
fly 10,8,8,6 @ 60, 80, 80, 80
barbell triceps curl 12,10,8,6,2@ 35, 45, 55, 65, 75

1 hour of lifting weights