Bench with METAL JACK shirt..
warm-up 7*10-5*28-108 + 20 kilos chains
5*128 + 20 kilos chains, no touch
3*148 + 20 kilos chains, no touch
2*168 + 20 kilos chains, no touch
1*188 + 20 kilos chains, no touch
1*208 + 20 kilos chains, touch
5*178 + 20 kilos chains, no touch

Military press machine 3*10
Tricep/chest press machine 3*10
Pull ups 3*5
Pull down machine2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Biceps 6*10