Shoulder circuit 10 reps with 2.5lbs or 5lbs.
Pause Squats 3 seconds 3 sets with 135lbs
30 Reps Close Grip Bench Press with 115lbs
Bench Press 1x3 @ 165lbs 1x3 @ 185lbs 1x3 @ 205lbs
Back Squat 1x2 @ 185lbs 1x2 @ 205lbs 1x2 @ 225lbs
Straight leg Dead Lift 65lbs use the small 10lb plates 4x10 super set with 4x5 Pull Ups 4x5 Dips
Hyper Extensions 3x10 super set with 3x20 sit-ups