2 rounds:
15 Tube External Rotation
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)

3 rounds:
Every exercise on a Tempo of 4-1-1-1
8 Tempo Pec Deck (110-110-110)
8 Tempo Cable Front Pulldown (150-180-180)
8 Tempo Cable Row (150-150-150)
8 Tempo Thumbs Up Front Raise (65-65-65)
8 Tempo Multi-Triceps (130-130-130)
(rest 1:00 between rounds)

Barbell Curl 
8(45-65-95) 1(115) 8(135)

4 rounds:
8 Tempo Hammer Strength Preacher Curl (:04 ecc) (60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330) 
(rest 1:00 between rounds)

1 round:
20 Hammer Strength Preacher Curl (60)
20 Flex Seated Dip (330)

2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
12 Supine Scaption (2.5)
12 Tube Face Pull
12 Tube Side Raise 

Bench Press
5(135-185-225) 1(225-275-315) 6(315)

Sling Shot Bench Press
5(275) 1(315) 2(355) 4(365)

Shoulder Press 
5(95-135) 1(155-175) 5(195)

Weighted Dip
5(0-45-90-135-135)

Single-Arm Hammer Strength Seated Row
5(270-450-540-360)

Nautilus Multi-Triceps 
8(110-120-130-140-150)

 

2 rounds:
12 Prone Incline Front Raise (5)
12 Prone Incline Lateral Raise (5)
12 Supine Scaption (2.5)
12 Plate Circles (both directions) (10)

Bench Press
8(135-185-225)

Close Grip Bench Press
3(285-285-285)

EZ Bar Front Raise 
8(65-65-65)

Bent Dumbbell Row
8(80) 12(100) 8(90)

Nautilus Plate Load Pullover 
5(270-270)

Flex Leverage Seated Row
5(250-250)

3 rounds:
12 Nautilus Mutt-Biceps (100)
12 Hammer Strength Standing Shrug (100)
(no rest between rounds)

2 rounds:
15 Tube External Rotation 
15 Band Pull Apart 
10 Single-Arm Dumbbell Pullover (5)
10 Standing Behind the Back Scaption (5)

3 rounds:
All exercises at a tempo of 4-1-1-1
8 Tempo Pec Deck (90-100-100)
8 Tempo Supinated Pulldown (120-140-140)
8 Tempo Flex Cable Row (140-160-160)
8 Tempo Front Raise (thumbs up) (55-55-55)
8 Tempo Nautilus Multi-Triceps (100-120-120)
(rest 1:00 between rounds) 

Barbell Curl 
8(45-65-85-105-125)

5 rounds:
8 Tempo Hammer Strength Preacher Curl (60-60-60-60-60)
8 Tempo Flex Seated Dip (330-330-330-330-330)
(no rest between rounds) 

 

2 rounds:
12 Prone Incline Lateral Raise (5)
12 Prone Incline Front Raise (5)
10 Supine Scaption (2.5)
15 Band Face Pull

Hammer Strength Wide Chest 
8(90-140-180)

Bench Press
5(135-185-225) 1(225-275) 5(300)

Sling Shot Bench Press
5(275) 1(315) 2(345-355)

Standing Press 
5(95-135) 1(155) 5(185)

Weighted Dip on Nautilus Multi-Exercise Machine
5(0-120-120-120)

Nautilus Multi-Triceps 
8(100-110-120-130)

Hammer Strength DY Row 
5(180-410-410-320)

 

Back Squat 
1(100kg-120kg-140kg-160kg-140kg) 3(120kg) 5(100kg) 

Tempo Nautilus AB (;04 ecc)
20(140)

Tempo 45 Degree Back Extension (:04 ecc)
1x20

 

2 rounds:
10 Prone Incline Front Raise (5)
10 Prone Incline Lateral Raise (5)
10 Supine Scaption (2.5)
10 Plate Circles (10) (both directions)

Bench Press
8(135) 5(185-225)

Close Grip Bench Press 
3(275-275-275)

EZ Bar Front Raise 
8(65-65-65)

Bent Dumbbell Row 
8(80) 12(100) 8(90)

Nautilus Plate Load Pullover 
5(250-250)

Flex Leverage Plate Load Row 
5(230-230)

Nautilus Multi-Biceps 
12(100-100-100)

Tube Overhead Circles 
2x8 (both direction)