Buy in: High five a trainer, remove your sleeves, salute the flag and give your best front double biceps pose.
Bench Press: 5 sets of 3 reps@80-85%
Chin Ups: 5 sets of 3 reps.
Plate Raises:50 reps partition as needed. Load as you see fit.
Barbell Shrugs:50 reps see above.