Chest:
Compound set of BB Flat Bench Press & Incline DB Flys
5 sets (ascending weight if desired)
Back:
Compound set of Lat Pull-downs & Seated Rows
5 sets (ascending weight if desired)
Legs:
Compound set of Seated leg press & Goblet squats
5 sets
Bi-lateral movement:
Cable chops (2 sets from high to low, 2 from low to high)
Anchored bar L to R rotations (3 sets)