Two-pack and some chocolate-covered raisins

Warm up: Staehle step
Bench Press: 5 x 5 with 67-lb. barbell (2, 11-lb. plates)
Standing shoulder press: 3 x 8 with 30 sec. hold at end of set, barbell only
Lying dumbbell flys: 2 x 8, 1 x 5, 1 x 3 with 27.5-lb. dbs
Full contact twist: 3 x 8 with 77 lbs. (barbell plus 33-lb. plate)
Turkish getups: 5 x 1 each side with 25-lb. db

Comments: Do shoulder presses as your first exercise for easier set up.

Warm up: 5 min. row
Bench press: 5 x 5 with 60.5-lb. barbell
Standing shoulder press (barbell only)
Lying dumbbell fly (chest): 3 x 8 with 27.5-lb. dbs
Turkish getups: 5 x 3 each side with 20-lb. db
Full contact twist: 3 x 8 with Olympic bar and 27.5-lb. plates