Push ups with Catapult
5 sets of 20

DB bench
Pyramid up in weight
about 6 sets
ending with 150's for 5 reps

DB Flys
4 sets of 20

DB side delt raise
4 sets of 20

Tricep over head press
4 sets of 15

Tricep pressdown
4 sets of 15

Grenade cabled press down
4 sets of 12

Abs
4 sets of 12