well i usually just throw 315 on the bench and rep out maybe 15-20.
then i rack it up and change my grip and do 12-15 inside grip
next is the hard part is sitting up with that weight on my chest, which subsequently is how i work my abs. well after getting up i rep out on the shoulder press. my shoulders are bad so i usually stop at 8-12.
on my last rep i sit it on my back and squat till i can't anymore which about 30-40
then i do lunges all around the gym parading my badassdom to everyone telling them they can touch me if they so desired, i get many touches.
then i rack the weight.
so now unto back, i grab the weight and proceed to do bent rows, again around 20
then i stand straight up and curl it about 10x
finally i throw the weight to the ground making a big crash, so no one misses out on the show because this is when i strip to posing trunks and pose for about an hour.
you may ask why have posing trunks on all the time, this is just in case i have to do a session in the last minute.
i could do more if i juiced, but i am comfortable with being 225 and 2.5%bf, i know it's nothing special but what i can do