Hammer Strength Horizontal Bench Press
10(90-140-180)

Bench Press
5(165-200-230-215-185)

Standing Shoulder Press 
10(125) 8(135) 6(145) 4x(155)

Weighted Dip 
10(40) 8(60) 6(80) 4(100)

Standing French Press
8(65-75-85-95-105-115)

Strap Triceps Pushdown 
10(50) 12(40) 14(30) 16(20)

4 rounds:
12 Nautilus Rowing Torso (60)
12 Ring Row 
(rest :30 between rounds)