Starting weights

Squats - ass2grass
10 by bar only (Smith Machine)
5 by 2x35lb
5 by 2x35lb 2x25lb
5 by 2x35lb 2x25lb 2x10lb
5 by 2x45lb 2x35lb

Shoulder front press
10 by bar only (Smith Machine)
5 by 2x35lb 3 sets

Standing DB fly
10 by 2by5kg 2by2.5kg by two 3 sets

Bent over row
10 by 2by10kg 2by35lb 2by1.25kg 3 sets (too light)

EZ bar Upright row
10 by 2by10kg 2by25lb 2by1.25kg. 3 sets EZ bar