Light front squats , no belt or sleeves
bar x 5
95 x 5
125 x 5
165 x 5
185 x 5
205 x 3
close grip pause bench press
bar x 10
95 x 10
135 x 5
155 x 5
185 x 5
205 x 5
225 x 2
205 x 3
close grip 1.5 pause bench (meaning after I get it off my chest raise to half way up then bring it down and then a full rep)
2 x 155 x 5
165 x 5
cable tricep press downs( no idea what the bricks weigh)
6 x 15
8 x 15
8 x 15
10 x15
Reverse preacher curl mechanical drop set into normal preacher curls (probably saying this wrong)
38 x 15 -> 38 x 15
48 x 15 -> 48 x 15
68 x 8 -> 68 x 15