Weights

wide grip assisted pullups 4x8@ 60lbs assistance, 40lbs assist., 40lbs, 40 lbs

hammer curls 12,10,8,6@ 40, 50, 60, 70

preacher curls 12,10,8,6,2@ 55, 60, 65, 70

knuckle pushups 2x25, 1x20 with 30 seconds rest between each set

seated cable rows 4x8 @ 90

barbell curls 12,10,8,6 @ 55, 55, 60, 60

50 medicine ball crunches

60 oblique crunches