1/2- BP, rows

Warm up- 
2 rounds of-
20 jumping jacks
10 body weight squats
10 push ups

Shoulder mobilization

Working sets-

Swiss bar bench press-
Warm up sets- 10 X bar, 5 X 100, 120, 140
8 X 160, 170, 180, 180, 180
3 X 210, 220, 210, 210

DB triple press- 80 X 10, 10, 10
DB fly- 80 X 8, 8, 8, 8

1 arm DB row-each arm
8 X 80, 90, 100, 100, 100

Notes-  About an hour. Felt good- slightly heavier than last workout of the same, will vary some next time around.