Xtrainer: 4mins hard
Incline Db Press: warmups, 36x10, 42x10x2
Bench press: 60x8, 80x8, 90x8, 100x8
Db row: 36x10, 42x10, 50x10
Cable fly: a number of sets of something
HS shoulder press: 20x10, 32x10, 40x8
Side lats/rear lats: a 3-4 sets of each around 11.5x10 or so
Superset
Db curl: 16x8, 20x8x2
Db overhead: 32x8x3
Notes
bleh
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