Chest Press
(130)16
(rest :30)
(130)8
(rest :30)
(130)6
(rest :30)
(130) 3 Position :10 Pause + 6 Pulses

Nautilus Compound Row 
(180)16
(rest :30)
(180)10
(rest :30)
(180)8
(rest :30)
(180) 3 Position :10 Pause + 6 Pulses

2 rounds:
20 Nautilus Shoulder Press (120)
20 Nautilus BTN Pulldown (110)
(rest 1:30 between rounds)

Superset
20 Seated Dumbbell Curl (25)
20 Rope Overhead Triceps Extension (50)
(rest 1:30)
20 Dumbbell Hammer Curl (25)
20 Rope Triceps Pushdown (50)

2 rounds:
20 Nautilus Rowing Torso (50)
20 Bar Dip (bwt)
(rest 1:00 between rounds)

Superset 
8 Slow Mo Nautilus Plate Load Curl (50)
8 Slow Mo Nautilus Plate Load Triceps Extension (50)