Speed Pin Press 10x3@60%1RM (Like this but put the pins lower http://asp.elitefts.com/qa/default.asp?qid=41469&tid=102) 185
1A Close, Neutral Grip Seated Cable Row 3x5, 2x7 120
1B DB Push Press 3x5, 2x7 45
2A Straight-Arm Pulldown 3x12 http://www.criticalbench.com/exercises/straight-arm-pulldown.htm 70
2B Lying DB Extension 3x10 http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html 45