• Bench press

20 kg*12
30 kg*12
35 kg+16 kg bands*3
40 kg+16 kg bands*3*9

• latissimus on simulator

12*7 sets

• lifting dumbbells in the slope

25 kg*12*6 sets

• biceps curl

18*12
20*12
30*12

• concentrated lifts (biceps)

18 kg*15*5

• press dumbbell sitting

9 kg*12
10kg *12*5

• Standing dumbbell shoulder swings

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