12-10-8
No rest between exercises.
Pec Deck (80)
Hammer Strength Horizontal Chest Press (140)
(rest :30 between sets) 

Tempo Hammer Strength Wide Chest (:04 etc)
8(90-90-90 + red mini band)


3 rounds:
No rest between exercises.
12 Flex Triceps Extension (90)
8 Flex Seated Dip (330)
(rest :30 between exercises) 

12-10-8
No rest between exercises.
Flex Lateral Raise (50)
Hammer Strength Shoulder Press (90)
(rest :30 between sets)

3 rounds:
No rest between exercises.
15 Flex Pec Fly (100)
15 Triceps Pushdown (rope) (60)
(no rest between sets)