High-speed bench press
20 kg*12
20 kg+30 kg bands*3
30 kg+30 kg bands*3
40 kg+30 kg bansd*3
45 kg+30kg bands*3*9 sets

dumbbell bench press
20 kg*15
24 kg*14
24 kg*18
24 kg*12

lifting barbell in the slope
20 kg*8
45 kg*12
55 kg*12*2 sets