ok here goes... these are working sets so reps will range from 6-10, these poundages will be my heavy set after 12 warm up sets and usually after this heavy set i will do a slighly lighter set with a couple drop sets added for good measure......
1. biceps- barbell preachers 110
2. triceps-two handed dumbell overhead extensions 125lb for 3-4 sets, gym doesnt have a heavier dumbell, I could go a little higher, I go up to 4-5 plates each side on hammer dip machine
3. shoulders- 250-275 barbell overhead press on smith machine
4. Chest-barbell incline press on smith machine 275, i have long arms, I have never been a good bencher
5. back- curl grip pulldowns 250-275
6 leg press 9 plates each side, 10 if i feel great, 405 on smith machine squats<-- bad back I never go over 405, leg extensions on cybex 275
7. lying leg curls on cybex machine 190
8. calves- standing machine toe raises 300(whole stack)