weights

barbell bench press 8,6,4,2,1 @170,175,180,185,195
pull ups (10, 6,4)
wide grip lat pulldowns 4x8 @ 90, 130,130,130
barbell military press 8,6,4,2,1 @ 80,85,90,95,105
leg curls 10,8,6,4,2 @30,40,50,60,70