bench press
12x65
10x85
8x95
6x115

cable crossover
4x10 (60, 60, 60, 70)

shoulder dumbbell press
12x17.5
10x20
8x22.5
6x22.5

front raise (weight plate)
4x10 (25 pound plate)

tricep pushdown rope
12x30
10x40
8x50
6x60

assisted pullups (40 pounds) 3x10