Hello All,

I really only remember the first 2 exercises, everything else was extra.

Machine Row (plate loaded):
empty x 20
25 x 20
35 x 15
45 x 14
55 x 11
45 x 13,11

Incline DB Press:
25 x 15
35 x 10
45 x 7
40 x 12,10

Wide Grip Pull Ups:
30 total reps

Dips:
12,11,10,11

Face Pulls:
4 sets of 12

Pec Dec Fly:
4 sets of 15

Wrist Curl/Extension:
30 x 20
40 x 6
25 x 20

Open Close of Hand:
2 minutes

Reverse Curls:
30 x 20
40 x 15,10

Spider Curls:
20 x 20
DB 15 x 15,15

Seated Calf Raises:
3 sets 25 empty

Leg Curls:
55 x 15
75 x 12

Knees to Chest:
3 sets of 12-15.

Before I Went to sleep I did some bodyweight exercises. That was killer.

That is all!

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