Sunday, stepmill 30 mins
Friday Upper
Kettlebell obliques 5x6 per side
Dumbell press 5x12 with 100lb
Incline press 5x3 with 4 plates
Pushdowns 8x12
Pulldowns 8x8
Pullups 5x5
Lower
Reverse Hyper 3x12
Blue band box squats worked up to 415x2x5
Slant box close stance with dumbell 120lbx8 with pause in bottom