Shoulderok 2x10
Floor press
3 chains
Bar x3x3
135x3
185x3
225x3
275x2
315x2
365x2
405x2x5 sets
Same set up
Tricep ext
Barx10
95x6
115x6
135x6
155x6
185x6
205x6
BW walking 1/4 dips
4 trips
Pull ups
BW 3x5
35 3x5
Iron cross sled pulls
2x50yds
Triple tricep ext
2 sets to failure
[youtube=http://www.youtube.com/watch?v=OKhRT-296KM&edit=vd]