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Neutral Grip Pull Ups
14

One Arm T-Bar Rows
90/9 each side, 100/7 each side, 110/5 each side, 110/5 each side

Barbell T-Bar Rows
170/6, 170/5, 170/5, 170/5

Max Rack Shrugs
225/10, 225/10, 225/10, 225/10 (double overhand grip...much more difficult to hold the bar than the Smith Machine)

Standing High Pulley Cable Curls
60's/10, 60's/6 drop set to 40's/8, 40's/10

Cardio
20 minutes of walking various hills on the treadmill