Buy in: Remove sleeves, salute the flag, high-five a trainer and execute a double biceps pose. Russ do this outside so you have room. 10 reps- band shoulder complex, band pull aparts, band no-money drill.
20 minutes of-
Odd minutes complete 10 reps bench press at 60-70% of 1RM (pick a weight and stick to it- yes, unbroken)
Even minutes complete 10 reps rows (barbell, dumbbell or rings- pick one and stick to it)
3 sets circuit fashion(for pump) of: Dips,chins, hammer curls. No, there's no weight or rep prescription. It's called instinctive training, get some.