Upper Body

Bench Press
45×20, 95×10, 135×10 (followed by Cable Reverse Flys)
185×19 (followed by Cable Reverse Flys and 20 push-ups)
3 sets of 185×5
135×14

Dual Cable Lat Pulldown (alternated sets between neutral and wide pull)
70×15,90×12,105×10,120×8,135×6,150×4,165×2,90×20

3 compound sets of 12 reps each with 45lb DBs:
DB Pullover
DB Anchored Leg Raise
DB Crunch to Toes

3 compound sets of 10 reps each:
TRX Fly
TRX Reverse Fly
Ab Wheel Rollouts