Bench Press: 185 lbs x 8 reps, 205 for 2 sets of 8 reps, 185 x 10 reps
Flat DB Bench Press: 70 lbs for 3 sets of 10 reps
Pushups between medicine balls: bodyweight for 3 sets of 10 reps
Front Barbell raises (straight bar): 45 lbs for 3 sets of 10,10,8 reps and 30 lbs for 1 set of 15
Rear Delt DB Raises (face down on incline bench): 20 lbs for 3 sets of 10 reps...followed by:
Lying EZ Bar Skullcrushers: 75 lbs for 3 sets of 10 reps
Tricep Pressdowns: 60 lbs for 3 sets of 12 reps
** TOMORROW: Back/Biceps/Hamstrings
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