• Bench press RAW

20 kg*20*3
30 kg*12
40 kg*5
50 kg*5*2
60 kg*2*2
65 kg* 1 *2 with a pause
70 kg with a pause *2
77 kg with a pause *1
80 kg*1

• Standing dumbbell shoulder swings 

9kg *12 reps
8kg *12 reps
7kg *12 reps
6kg *15 reps
5kg *15 reps
4kg *15 reps
3kg *15 reps
2kg *15 reps
1kg *20 reps

• Bar lifting in the slope (standing)

70 kg *12*3

• Triceps in the block simulator 

15*5 sets