Impressive
Try this some time... or don't.
Bench press:
Three sets of 225 lbs x 15 reps each
Decline or incline bench press:
Three sets of 205 lbs x 12-15 reps each
Dumbell shoulder fly:
1. 40 lbs x 12 reps
2. Two sets of 45 lbs x 8 reps each
Cable shoulder press:
1. 80 lbs x 12 reps
2. 90 lbs x 10 reps
3. 110 lbs x 5-7 reps
Kettleball reverse fly:
Three sets of preferred weight x 8-10 reps each
Cable row:
Three sets of preferred weight x 12-15 reps each
Mid grip lat pulldown:
1. 160 lbs x 15 reps
2. 190 x 10 reps
3. 220 x 5-7 reps
Two mile jog
Squat:
Three sets of 245 lbs x 10 reps each
100 crunches