weights

barbell military press 8,6,4,2,1@ 95, 105, 115, 115, 115

upright rows 8,8,6,6@ 50, 60, 70, 70

lunges 4x8 

standing flyes 10,8,8,6@ 50, 50, 60, 60

lateral raises 10,8,8,6@ 10, 20, 30, 40

3.5x of 1x20 pushups, 1x20 crunches

41 minutes of weightlifting