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Chest/Triceps

DB bench: 40sx10, 60sx10, 75sx8, 85sx8, 90sx6
Incline DB: 60sx10, 65sx10, 70sx8
DB overhead extensions: 50x10, 60x10, 65x10
Cable Pulldowns: 90x10, 100x10, 110x10
Chest machine...

20min Treadmill

Core

Shoulders

Seated BB press: barx10, 95x5, 135x5, 155x5, 175x5
Arnold presses: 40sx10, 40sx10, 40sx10
Lateral/Front/Upright/DB presses circuit: 15sx10, 15sx10, 15sx10
Smith machine front/behind...

Arms

Same as usual+ 10min elliptical...forgot to post

Legs

Balance squats: 0x10, 20sx10, 25sx10, 25sx10
Lunges: 20sx20, 25sx20, 25sx20
Leg press: 90x15, 90x15, 90x15

Bike 10min

Back

BB rows: barx15, 95x5, 135x5, 165x5, 175x5, 185x5
Chinups: 0x10, 30x10, 30x10
Cable Rows: 50x10, 60x10, 70x10
Lat Pulldowns: 8x10, 9x10, 10x10
Smith machine shrugs: 185x15, 195x15, 205x15...

Chest

BB flat bench: barx15, 95x5, 135x5, 185x5, 225x5, 245x5, 255x5, 265x4
Incline BB: 135x5, 185x5, 225x3
Smith Machine Incline: 135x10, 155x10, 175x10
Cable crossovers: 40x10, 50x10, 60x10
...

Light legs/Cardio

Balance ball squats: 0x20, 0x20, 25sx10, 25sx10
Lunges: 17.5x20, 17.5x20, 17.5x20
Leg press: 90x10, 90x10, 90x10

Treadmill 13min

Did some back exercises and stairmaster for 10min

Shoulders

Seated BB press: barx15, 95x5, 135x5, 155x5, 165x5, 175x5
Arnold Press: 40sx10, 45sx10, 50sx10
Lateral raises/Front/Upright/Shoulder press circuit: 15sx10, 17.5sx10, 17.5x10
Cable...

Arms

BB curls: 75x10, 85x10, 95x10
CGBP: 95x10, 135x10, 155x10, 165x9, 165x9 (slippy hands)
Hammer curls: 30sx10, 35sx10, 40sx10
EZ bar tricep extensions: 75x10, 85x10, 85x10
Cable curls SS...

Legs

Overhead Plate Squats: 0x20, 25x15, 35x10, 45x10
Lunges: 15sx20, 15sx10, 15sx20
Balance ball Squats: 25x10, 25x10, 25x10
Leg Press: 140x10, 160x10, 180x10
Leg curls: 20x10, 20x10, 20x10...

Tearing **** up son

Back

Chinups: 0x10, 0x10, 0x10
BB rows: barx10, 95x5, 135x5, 165x5, 185x5, 195x5
Reverse grip BB rows: 135x10, 145x10, 155x10
Lat Pulldowns: 8x10, 9x10, 10x10
Cable rows: 8x10, 9x10, 10x10
...

Chest

BB flat bench: barx15, 95x5, 135x5, 185x5, 225x5, 235x5, 245x5, 255x3 :D
Incline DB bench: 50sx10, 60sx10, 70sx10, 80sx9
Decline machine press: 50x10, 60x10, 60x10
Cable Crossovers:...

Legs/Core

Overhead plate Squats: 0x20, 25x15, 35x10, 45x10
Lunges: 15sx20, 15sx20, 15sx20
Chinups: 0x10, 0x10, 0x10

Core

Bike 10min

http://i49.photobucket.com/albums/f260/frenchie10575/1-7-11.jpg

Shoulders

BB seated shoulder press: barx15, 95x5, 135x5, 145x5, 155x5, 165x5
Arnold press: 45sx10, 45sx10, 45sx10
Ultraset Lateral Raises/Front Raises/Upright rows/Shoulder press: 15sx10,...

Arms

BB curls: barx15, 65x10, 75x10, 85x10
CGBP: barx15, 95x8, 135x10, 185x9.5(lol), 195x5
Hammer curls: 30sx10, 35sx10, 40sx10
Skullcrushers: 65x10, 75x10, 75x10
Cable curls SuperSet with...

Legs

Squats(no bar, raising a plate like front raises when squatting): 0x20, 10x10, 25x10, 25x10, 25x10
Smith Machine Squats: 95x10, 95x10, 95x10
Lunges: 10sx?m, 10sx?m, 10sx?m
Leg raises:...