Day 1, 2 hours plus 20min cardio

Wide grip pulldown (pull ups)
Medium grip reverse pulldowns
Close grip pulldown (palms facing)
Low row (seated)
Bench one arm dumbell row
Standing one arm dumbell row (leaning)
Overhead press
Dips
Shrugs

Roman bench, back and two sides
Oblique twist
Low cable chest fly (hugging)
Low chest fly
High chest fly