Here is the gym routine I'm following:
Full Body
Bench press (bar=45 lbs)
10, 8, 8, 6 / 85, 105, 115, 115 lbs
SA Seated High Row
3x10 / 55, 65, 70 lbs
Lat Pull-down
3x10 / 25 lbs
Pendulum Squat
10, 10, 8, 6, 6 / 45, 50, 50, 60, 70 lbs
Hamstring Curl Single Leg
3x8 per leg / 25lbs
Barbell...