Bench Press 
4x8 (225)
4x8 (185) 
(rest 1:30 between sets) 

4 rounds:
12 Pec Deck (70)
8 Hammer Strength Front Military Press (90)
(rest 1:00)

Cybex Seated Dip 
4x10 (100)
(rest :45 between sets)

Nautilus Multi-Triceps
4x10 (70)
(rest :45 between sets) 

Cable Overhead Triceps Extension
3x10 (20)
(rest :45 between sets) 

Single-Arm Nautilus Multi-Biceps  
(100)12 (110)10 (120)8 (100)10/10
_____________________________________

For time: (7:34.7) 
2k Row