3 rounds:
15 Tube Lateral Raise 
15 Band Pull Apart 
15 Band Triceps Pushdown 

Hammer Strength Wide Chest 
10(90-140-180-180)

Bench Press
8(135-185-235)

Sling Shot Bench Press
1(275-305-330-330-330)

10-12-14-16
Dumbbell Bench Press (80-70-60-50)
Dumbbell Fly (50-40-30-20)
Dumbbell Shoulder Press (50-40-30-20)
Dumbbell Lateral Raise (15-15-15-15)
(rest 1:30 between rounds) 

4 rounds:
12 Prone Incline Lateral Raise (15)
12 Ring Row

Hammer Strength Wide Chest 
2x15 (140)