I did sets of 10 reps.....
assisted pullups 3 sets of 10
Bent over rows
135 155 175
lat pull down-120 135 150
Seated machine sholuder press 70 80 90
Dips 3 sets of 10
Bench 135 155 175
DB Curls 25 30 35
Shrugs 225 275 315 365 405

Then to finish off I did Steves Complexes ( Take 6 compound exercises- I chose Push press, back sq, bent row, SDLD, Front sq, Good Mornings)
Do all six for six reps with out stopping. rest repeat for 6 sets.....wiped my asss OUT!!! Took a hour and 20 minutes

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