DB bench 60# 4x25
Shoulder rok 2x5 each way
Tricep rope 2x10
Floor press
Add 3 chains per side (60# at the top)
135x5
225x5
315x3
365x1
405x1
445x3 (I failed after two reps about five weeks ago and this set was easy. Moving in the right direction for the Boardwalk Brawl.)
Slingshot 475x5
Pin presses
225x10
315x6
405x6
455x6
Incline DB bench
105x10
125x10
145x10
Pull ups
10x2
Band push downs
4x15
Handle face pulls
4x25
[youtube=http://www.youtube.com/watch?edit=vd&v=GjIlQBmtXNU]