• Bench press RAW with chains

20 kg*20*3
30 kg*8
40 kg*5
20 kg+25kg chains
30 kg+25kg chains
40 kg+25kg chains*3*3
50 kg+25kg chains*2*3
80 kg*1

• french press

30*12*3

• Standing dumbbell shoulder swings

5kg *12 reps
8kg *12 reps
10kg *12 reps
12kg *15 reps
15kg *15 reps
8kg *15 reps
5kg *15 reps