15-12-9-6
Cable Seated Row (130-150-170-200) 
Nautilus Plate Load Pullover (100-125-150-170)
HS Standing Shrug (180) 
(rest 1:00 between rounds)

15-12-9
Nautilus Rowing Torso (50)
Nautilus BTN Pulldown (100)
HS Standing Shrug (180)
(rest 1:00 between rounds)

15-12-9
Dumbbell Lateral Raise (15)
Nautilus Shoulder Press (120)
(rest :30 between sets) 

15-12-9
Polaris Pec Deck (80) 
Maxicam Close Grip Chest Press (90)
Cable Triceps Pushdown (70)
(rest 1:00 between rounds)

15-12-9
Nautilus Plate Load Preacher Curl (50)
Nautilus Plate Load Triceps Extension (50)
(no rest between rounds)

12-10-8
Single-Arm Nautilus Multi Biceps (90)
Single-Arm Nautilus Multi Triceps (90)
(rest while other arm works)