• 165x5x8
  • DB press 60x4x20
  • cables extensions 4x30
  • reverse flys 4x20
  • machine shoulder press4x20
  • wide grip low row 4x20

All I had time for, working as much as i do I need to know the amount of physical stress my body can take and we alll know that we don't need countless hrs in the gym to become stronger.