Legs

Barbell squats
60kg x 12
70kg x 10
80kg x 10
85kg x 10

Stiff-legged deadlift
60kg x 10
80kg x 10
100kg x 10
105kg x 3

Leg press machine
250 x 20
260 x 20
270 x 20
280 x 20

Leg extension
10-10-2-20 x 2

some abs

Shoulders/triceps

Seated military press
15kg x 10
17.5kg x 10
20kg x 8
20kg x 6

Lying triceps extension
18kg x 15
23kg x 15
28kg x 15

close grip raises(?)
18kg x 12
28kg x 10
38kg x 8

Lateral raises
3 sets

Triceps rope pull down
3 sets

Dips (triceps version)
10 reps x 3

Machine shoulder press
4 sets