Speed bench press
20*12
20 kg+30 kg bands*5
30 kg+30 kg bands*5
40 kg+30 kg bands*3
50 kg+30 kg bands*3*9sets

Triceps extension
12 reps*4 sets

Dumbbell bench press
12 kg*17 reps
18 kg*10 reps
18 kg*9 reps
18 kg*8 reps

bench sitting in Smith’s simulator
40 kg*8*3sets

swings to the side
8 kg*15*3

min row
62 lbs*10*3

low row
20 *12
30*12
50*12

biceps curls
2 kg*15*5