Monday, March 08:
chest
Bench press: 8 * 95 lbs, 8 * 95 lbs, 7 * 95 lbs, 6 * 95 lbs
Incline press: 8 * 65 lbs, 8 * 65 lbs, 8 * 65 lbs, 7 * 65 lbs.
Dips: 8 * -60 lbs, 8 * -60 lbs, 8 * -60 lbs, 7 * -60 lbs.
back
Chin-ups: 8 * -50 lbs, 8 * -50 lbs, 8 * -50 lbs, 7 * -50 lbs
Bentover rows: 8 * 70 lbs, 7 * 70 lbs, 8 * 65 lbs, 8 * 65 lbs.
Seated spinal erectors: 8 * 140 lbs, 8 * 150 lbs, 8 * 150 lbs, 8 * 150 lbs.

Tuesday, March 09:
shoulders
Clean and Press: 8 * 70 lbs, 7 * 70 lbs, 5 * 70 lbs, 6 * 65 lbs
Side lateral raises: 8 * 20 lbs, 8 * 20 lbs, 8 * 20 lbs, 8 * 24 lbs
Arnold Presses: 8 * 50 lbs, 8 * 40 lbs, 8 * 40 lbs, 8 * 40 lbs
arms:
Barbell bicep curls: 8 * 40 lbs, 8 * 50 lbs, 8 * 50 lbs, 8 * 50 lbs
Dumbbell bicep curls: 8 * 30 lbs, 8 * 30 lbs, 8 * 40 lbs, 8 * 40 lbs
Seated tricep extensions: 8 * 40 lbs, 8 * 40 lbs, 8 * 40 lbs, 6 * 45 lbs.
thighs
Prone thigh extensions: 8 * 150 lbs, 8 * 150 lbs, 8 * 150 lbs, 8 * 150 lbs