Chest and Triceps

Bench Press 3×12

Incline Press 3×12

 Dips 3xFailure (as many reps as you can do)

Cable Fly 2×15

 Behind the neck tricep extension (w/dumbbell) 3×10

Straight arm Pushdown w/rope 3×10

Tricep Pushdown 3×10

 Rest between sets=1:30-2:00

Rest between station=2:00-3:00

 *Bench/Incline done back to back. Dips/Cable Fly done back to back, etc.