Cumulative Sets:
HS Front Military Press (70)
1-2-3-4-5-6-7-8 (total 36)
(rest :10 between sets)

3 rounds:
Each exercise to failure. No rest between exercises.
HS Chest Press (110) 12/12/12
Cybex Seated Dip (90) 12/12/10
Cable Triceps Pushdown (25/20/15) 12/10/8
(rest 1:30 between rounds)

3 rounds:
10 BTN Pulldown (90)
10 Supinated Pulldown (90)
(rest 1:00 between rounds)

3 rounds:
Push-up 25/22/16
HS Preacher Curl (45) 12/12/12
HS Gripper (100) 30/30/30
(rest 1:00) 

Wrist Roller(flexion) 
5-4-3-2-1 (50) 

Wrist Roller(extension) 
5-4-3-2-1 (50) 

Wrist Rotation (30) 15 (both arms)
Iron Mind Captain of Crush (s) 30 (both arms)
Neutral Wrist Flexion (30) 15 (both arms
Iron Mind Captain of Crush (s) 30 (both arms)

3 rounds:
10 Wrist Curl (45)(flexion)
10 Wrist Curl (45)(extension)