Crosstrainer 5 min.

Bench with chains, narrow grip
5*28 + 20 chains
5*48 + 20 chains
5*68 + 20 chains
5*88 + 20 chains
5*108 + 20 chains
1*118 + 20 chains
1*128 + 20 chains
3*1*138 + 20 chains
10*88 + 20 chains


Chest / Tricep machine 2*10 / 2*15
Tate press 2*20 
Pull ups 3*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10 
Pull down machine 2*10
Biceps curl 6*10