Bench
Bar(50lbs) 4 sets of 20
140x10x4
190x5x3
230x5x2
280x5
320x5
340x5
350x3
360x2
370x1
380x1

GHR
4 sets of 12

Wide grip lat pulldown
4 sets of 15

Abs
4 sets of 20

{youtube:https://www.youtube.com/watch?v=vFFG4mVO23A]