12-10-8
Cybex Converging Shoulder Press (50)
Flex Lateral Raise (60)
HS Shoulder Press (90)
(rest :30 between rounds)

12-10-8
HS Rear Delt (50)
HS Seated Row (180)
Flex Leverage Pulldown (165)
(rest :30 between rounds)

HS Hip/Back
12-9-6 (140)
(rest :15 between sets)

12-10-8
HS Super Incline Press (90)
Flex Pec Deck (180)
Flex Seated Dip (180)
(rest :30 between rounds)

Single-Arm Bisolator 
(80) 15/12/10/10/10/10/10
(rest while the other arm works)

Cable Triceps Pushdown
(55)15 (60)12 (65)10/10/10/10
(rest :15 between sets)

HS Preacher Curl 
(45)10/10/10/10
(rest :15 between sets)

Flex Overhead Triceps Extension 
(80)10/10/10/10
(rest :15 between sets)

12-10-8
Flex Rear Delt (50)
Flex Seated Row (160)
Flex Shoulder Press (90)
(rest :30 between rounds)

The Flex "Bisolator"