(10-12)bench press x 5

(10-12)incline bench press x 5

(10-12)decline bench press x 5

(35)push-up x 5

(50)squat x 5

(75)diamond sit-up x 5

(10-12)bicep curl x 5

(15-20)dip x 5

(10)lying tricep extension x 5

(20)pull-up x 5