4 sets
DB curls 15-25 reps
Pushups until failure 

4 sets
Yates rows x 6-8 reps with 1 sec pause

2 sets 
10 barbell bench press 
10 sandbag floor press 

2 sets 
5 barbell bench press 
5 sandbag bench press 

Build to heavy 1 rep barbell bench press