A) Reverse grip barbell bench press - 4x8

B) 4 sets
Alternate between a) and b) every 2 mins

a) 10 alternating dumbbell bench press (hold at the top)
b) 10 underhand grip ring rows

C) 3 sets
8-10 barbell curls w/ 3 sec hold at the top
10-12 double dumbbell skull crushers
12-15 banded chest fly (high to low)