• Pull-ups: 3 x 15 with 15 seconds of break
• Incline Bench: 165(10 reps) lbs - 155(8) - 145(5) - 135(5), benched until failure in each set
• Deadlift: total 50 reps in 3 sets
• Bendover Row: 145 lbs - 135 - 115 - 95 x 10 with only 10 to 15 seconds of break
• Backward Lunges (barbell): 2 x 25 (each leg) with 30 seconds of break
• Push-ups: 4 x 15 with 10 seconds of break
• Bicep Superset: Barbell biceps: 65 lbs, 1 x 10 followed by 1-arm dumbbell curls: 15 lbs, 1 x 10 (2 cycles)
• Tricep Superset: Skull Crusher 70 lbs, 2 x 10
• Abs: 3 sets of upper, lower, and oblique muscles, done in cycle
• 750 meters of freestyle for cardio workout: 5,4,3,2,1 lap

Above exercises are to be done with as least amount of break as possible. Exercising heart rate needs to be maintained at around submaximal of 75% if you are an experienced lifter and want to workout efficiently. I would say to keep the heart rate at around submaximal of 50% if you live a sedentary life, are on a rehab program, or have chronicle diseases. By the way, weights are subject to change according to your capability.

Final comment: Weak…I thought I could do 4 x 10 at incline bench. Guess I still have a long way to go.