A.
3 sets: (45-60 sec rest between sets)
max DB bench press (50-70s/35-45s) * 3 pull ups (with a 10 second eccentric to lock out)

B.(heavier than last week)
3 sets: (46-60 sec rest between sets)
15 Inc DB flyes

C.(heavier than last week)
3 set: (45-60 sec rest between set)
10-12 Arnold presses (go heavy)

D.
3 set: (45-60 sec rest between sets)
10 single arm DB shoulder press (10 ea. arm)
*right arm first left arm second

E.
2 sets: (rest 90 sec between sets)
max pull ups