Chest/Triceps

Incline barbell bench-20 reps
3 sets

Max Effort flat barbell bench press 
10,5,5,3,3,1,1

Flat dumbbell bench press TUT-50 reps in 4 minutes
(pick a weight you can get 15 reps with at once & try to get 50 reps in 4 minutes)

Tri-set
Cable crossovers-15 reps
Flat dumbbell flys-15 reps
Machine flys-15 reps
4 sets

Super-set
Dumbbell skull crushers on the floor-8 reps
Straight bar push downs-20 reps
5 sets

Quad-set
Bodyweight triceps rope press-10-15 reps
Bench dips-20 reps
Band pushdowns-20 reps
Skull crusher-20 reps
4 sets