Monday: Flat Bench 10,12,12,15
Superset1 - dumbell Incline (30 degrees) 12,8,12; dumbell incline (45 deg) 12,12;cable x-over 12,12,10
Superset 2 - rear lat raise 12,12; leaning lat raise 12,12
Pushdowns 12,12,10
1 arm reverse 12,12
triceps kickback - 20,15
some abs
Wed: Squat 10,12,15,12...