Impressive

Try this some time... or don't.

Bench press: 
Three sets of 225 lbs x 15 reps each

Decline or incline bench press:
Three sets of 205 lbs x 12-15 reps each

Dumbell shoulder fly:
1. 40 lbs x 12 reps
2. Two sets of 45 lbs x 8 reps each

Cable shoulder press: 
1. 80 lbs x 12 reps
2. 90 lbs x 10 reps
3. 110 lbs x 5-7 reps

Kettleball reverse fly:
Three sets of preferred weight x 8-10 reps each

Cable row:
Three sets of preferred weight x 12-15 reps each

Mid grip lat pulldown:
1. 160 lbs x 15 reps
2. 190 x 10 reps
3. 220 x 5-7 reps

Two mile jog

Squat:
Three sets of 245 lbs x 10 reps each

100 crunches