A) Bench press - 4x8

• start from moderate and build to heavy 8 reps
• rest 2+ mins between sets

B) 4 sets:
barbell upright row x 10 reps
seated alternating KB press x 8/8 reps
strict chin-up x 6 reps

C) 2-3 sets:
seated alternating dumbbell curls x 10/10 reps
ring overhead tricep extension x 5-8 reps