push/pull x 2, dips
dips, curls, press downs, front raises, face pulls
arms and shoulders: barbell complex of upright rows, bent over rows, shoulder press, front raises, seated shoulder press, bicep curls, tricep pushdowns, dips.
rows and pulldowns, dips
seated cable rows, close grip benchpress, dips
3 mi run, then pushups, pullups, dips (at work)
pullups, dips, push/pull