Speed Bench - Warm Up - 135lbs and 225lbs for 10 reps. Work Sets - 5 sets - 275lbs for 5 reps
Barbell Squats - Warm Up - 155lbs and 295lbs for 5 reps, 405lbs for 2 reps, and 495lbs for 1 rep. Work Sets - 2 sets - 545lbs - 3 reps, and 545lbs for 4 reps.
Hoist Leg Press Machine - 540lbs, 720lbs, 900lbs, and 1080lbs for 12 reps
Floor Barbell Bench Press - 225lbs - 10 reps, 275lbs - 5 reps, and 2 sets - 295lbs - 3 reps
Cybex Machine Pulldown Machine (Supinated Grip) - 180lbs - 10 reps, 270lbs - 8 reps, and 2 sets - 290lbs - 6 reps
Cable Pushdowns (Pronated Grip) - 100lbs, 120lbs, and 130lbs - 12 reps
Corework - 5 minutes
Stretching - 10 minutes