Speed bench
DB bench 55# 4x25
Grenade tricep push downs 3x10
Shoulder rok 3x5 each way
Swiss press bar
Add double red minis
Bar x 5
135x5
225x5x5 1 min rest
DB flies
Seated single arm hammer curls
Grenade tricep push downs
Bottoms up KB presses
3x10 each, all light weight