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Upper Chest & Triceps Routine:

A - BB Bench Press (Reps 8-10, Tempo - 3011)
4 Sets, 80 seconds rest

B - Smith Machine Incline Press (Reps - 10, Tempo - 3030)
3 Sets, 80 seconds rest

C - Close Grip BB Press (Reps - 10, Tempo - 2010)
3 Sets, 80 seconds rest

D - Double Rope Tricep Extension (Reps - 10-12, Tempo - 2011)
3 sets, 60 seconds rest (Last Set Dropset)

E - Incline Bench Cable Fly (Reps - 10-12, Tempo - 3011)
3 Sets, 60 Seconds rest

F - Overhead Tricep Extension (Reps - 10, Tempo - 2010)
3 sets, 80 seconds rest

G - Incline Cable Press (Reps - 12-15, Tempo - 2011)
3 sets, 60 seconds rest

Bonus

Close Grip Landmine Chest Press (Reps - 12-15, Tempo - 3031)

Example of 2010 tempo:

2 second negative (eccentric phase)
0 second rest in lengthened position
1 second concentric
0 second holding contraction in shortened position

(Even though it says 0 second holding the contraction I will still always try to squeeze it. Just not for a whole second.)

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