Speed bench press
20 kg*12
20 kg+30 kg bands*6
30 kg+30 kg bands*3
40 kg+30 kg bands*3
50 kg+30 kg bands*3

bench sitting in the smith machine
20 Kg*20
30 kg*15*2
20 kg*12*3
30 kg*15
20 kg*10

bench dumbbells sitting
12 kg*15*2
9 kg*10
9 kg*8
9 kg*13
9 kg*14

Low Row
15*3 sets