Shoulderok 3x10
25# fat bar
3 chains per side (75#)
Barx10x2
115x10
165x5
205x5
255x5
295x5
345x5
385x5
405x5
295x15
Lying tricep ext against chains
Bar x10
75x6
115x6
165x6x3 sets
Incline DB bench- 2 sets to failure
100x17
100x15
Pull ups
BWx6
45# x 6 x 4 sets
Face pulls
2 sets
[youtube=http://www.youtube.com/watch?v=UluXnuI4WoE&edit=vd]