Military press with chains, reverse grip
10*5*28 + 20-60 kilos chains

Chest press with chains
5*10*20-100 kilos chains

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