Bench Press
(225) 8-7-6-5-4-3-2-1
(rest 2:00-1:45-1:30-1:15-1:00-:45-:30-:15)

2 rounds:
No rest between exercises.
12 MAG Bar Cable Long Row (140)
8 Hammer Strength DY Row (180)
8 Hammer Strength Low Row (180)
8 Hammer Strength Standing Shrug (270)
(rest 2:00 between rounds)

2 rounds:
No rest between exercises.
10 Hammer Strength Front Military Press (130)
8 Polaris Pec Deck (80)
8 Hammer Strength Decline Press (180)
10 Larry Scott Bar Cable Triceps Pushdown (50)
(rest 2:00 between rounds)

3 rounds:
No rest between exercises. 
Single-Arm Nautilus Multi-Biceps (100)12 (110)10 (120)8
(rest 1:00)
Single-Arm Hammer Strength Preacher Curl (25)10 (30)8 (35)6
(rest 1:00)

Rope Cable Push Down 
(35)15/12/9
(rest 1:00 between sets)

Hammer Strength Gripper 
(90)30/30/30
(rest :30 between rounds)