3 rounds:
12 MedX Lateral Raise (80)
12 Magnum Rear Delt (90)
(no rest between exercises)

Pullover 
12-10-8-6 (140-160-180-200)
(rest :30 between sets)

15-12-9
HS High Row (140)
HS Low Row (140)
Maxicam Preacher Curl (70)
(rest 1:00 between rounds)

Nautilus Pec-Deck 
15-12-9-6 (80-90-100-110)
(rest :20 between sets)

3 rounds:
10 Plate Load Decline Press (140)
10 Bar Dip (bwt)
10 Seated Magnum Tricep Pushdown (70)
(rest :30 between rounds)

15-12-9
HS Front Military Press (70)
Plate Load Decline Press (90)
Seated Magnum Tricep Pushdown (70)
(no rest between rounds)

15-12-9-6-3 
HS Seated Row (180)
(rest :15 between sets)

15-12-9-6-3 
Maxicam Preacher Curl (60)
(rest :15 between sets)

15-12-9-6-3 
Cable Triceps Pushdown (70)
(rest :15 between sets)

15-12-9-6-3 
MedX Lateral Raise (100)
(rest :15 between sets)