Put 'er in gear, and get going

Workout A.

Warmup:
5 mins elliptical

Squat2x5 @ 45
95x5
135x5
185x3
3x5 @ 225

OH press
2x5 @ 45
95x5
135x5,4,4

Bent Row
45x5
95x5
135x5
3x5 @ 195

Pull down abs
2x20 @ 120