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Swiss Bar Bench Press 3×2 (4 second isometric) 285
Bench Press into Pins 3×1 (5-6 second isometric) (set pins about 1 or 2 below lockout) (use 80-85% of max bench) 305 (slow)

2 Tricep Exercises
Rolling tricep Extensions: 4x (18-13-13-10) @35
Standing Overhead Tricep Ext: 4x (15-12-8-7)@2×110-2×90
2 Upper Back Exercises
Pendely Row: 4x (20-18-16-14) @ 155
Pronated Chest Pulls 4x (20-18-16-14) @110

http://youtu.be/3UVN4obs57M

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