Upper body power
Flat bench - 20, 5, 5, 5, 5, 5, 3, 2, 1, 1
HS incline press - 12, 10, 5, 5, 5, 10, 12
Incline DB press - 6, 6, 6, 6 (all at different inclines)
HS military press - 12, 10, 5, 5, 10, 12
HS shoulder press - 12, 12, 5, 5, 10
Flys - 12, 8, 8, 8, 12
Took 4 approx. 4-5 minutes rest...