Bench day..

Raw bench
5*10*20-60 / 5*80 / 3*100 / 2*120 / 1*130 / 1*140 / 1*150

Bench with 20 kilos chains
Gear: METAL Jack shirt
3*148 no touch
3*168 no touch
3*188 no touch

1*208 no touch

1*228 touch

4″ board press with Jack shirt

1*230 / 5*200

Kettlebell military press 6*10
Triceps 3*10
Pull ups 3*5
Pull down machine 2*10
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10

Biceps 6*10