Warm up on the eliptical for 11 minutes

Smith Incline: 74lbsx10/84lbsx10
Chest Press: 11 platesx10/12platesx8 (start lighter)
Inverted Leg Squat: 210lbsx10/220lbsx10
Ball Rolls (for hams): 15x2
Lat Pull Downs: 9 plates x 10/11 plates x 10
Seated Rows: 11 plates x 10/12 plates x10
Bicep Curls: 17.5kgx10/22.5kgx10 (start lighter or second set lighter)
Tricep Curls: 12.5x10/17.5x10
Shoulder Press: 11platesx10/13platesx10
Planking 2x30 seconds each
Leg Raises: 15x2

Started with too much weight on chest press and bicep curls... none the less, did the workout and got quite a sweat...

Whew...

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