Bench press RAW
20 kg*12*2
40 kg*10
60 kg*5
70 kg*3
75 kg*2*3sets
75 kg*3
85 kg*3*2
90 kg*3*2

Gear
on board 10 cm:
100 kg*2
110 kg*2
120 kg*2
130 kg*1
140 kg*1
145 kg*1

Bench sitting in Smith’s simulator
20 kg*12
30 kg*12
30 kg*15
30 kg*1*2 sets

Dumbbell bench press sitting
9 kg*12*3 sets
9 kg*14
9 kg*10

Biceps curls with dumbbells
12*22
12*18*2

With barbell
25 kg*12*2