1. Heavy cable cross overs 6x15
2. hammer strength chest press 5x15 superset with 5 pushups
3a. Tricep Push Downs 50/40/30/20/10 (worked our way up the whole stack)
3b. Swiss Bar curls 5x15
4a. Heavy Hammer Curl 5x10
4b. Tricep push downs 5x10
5a. Shrugs 50/40/30/20/10 pyramid up to 365 and then after your heavy 10 do a drop set for 20 reps decreasing weight until you are back down to one plate.
5b. Side Delt raises/Alternating DB curls 5x10