Chest, Back and Shoulder Workout (July 12, 2014)

Body Parts will be worked antagonistically (against each other) with chest and back working against each other and shoulders to end off each grouping. 
Workout is a descending ladder for the first three sets of each exercise with an additional one or two sets at fatigue with good form. Each set is a rep count of 1-2-1 (one second contraction, two second extension, one second reset).
Rest 45 seconds at the end of each set with a 1 - 1.5 minute rest at the end of the series.

First Grouping
Set 1
Bench Press (6-8 RM)
One Arm Row (8-10 RM)
Seated Shoulder Press (8-10 RM)
Set 2
Bench Press (6 RM)
One Arm Row (8 RM)
Seated Shoulder Press (8 RM)
Set 3
Bench Press (4-6 RM)
One Arm Row (6-8 RM)
Seated Shoulder Press (6-8 RM)
Set 4
As above for all three - Failure

Second Grouping
Set 1
Incline Dumbell Chest Press (8-10 RM)
Lat Pull Down (8-10 RM)
Lateral Raise (8-10 RM)
Set 2
Incline Dumbell Chest Press (8 RM)
Lat Pull Down (8 RM)
Lateral Raise (8 RM)
Set 3
Incline Dumbell Chest Press (6 RM)
Lat Pull Down (8-10 RM)
Lateral Raise (8 RM)
Set 4
As above for all three - Failure

Third Grouping
Set 1
Dumbell Chest Press (8-10 RM)
Seated Cable Row (8-10 RM)
Anterior Shoulder Raise (8-10 RM)
Set 2
Dumbell Chest Press (8 RM)
Seated Cable Row (8 RM)
Anterior Shoulder Raise (8 RM)
Set 3
Dumbell Chest Press (6-8 RM)
Seated Cable Row (6-8 RM)
Anterior Shoulder Raise (6-8 RM)
Set 4
As above for all three - Failure

Fourth Grouping
Set 1
Dumbell Chest Flye (10 RM)
Bar Row (10 RM)
Toro Raise (10 RM)
Set 2
Dumbell Chest Flye (8 RM)
Bar Row (8 RM)
Toro Raise (8 RM)
Set 3
Dumbell Chest Flye (6 RM)
Bar Row (6 RM)
Toro Raise (8 RM)
Set 4
As above for all three - Failure

Note: This one was pretty tough and it's hard to stay motivated.  Find some great music, a good partner, keep your head down, and keep moving.