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
52.5 kg+30 kg bands*3*9

Bench dumbbells sitting
12 kg*15*2
14 kg*12
14 kg*10
14 kg*9

Bench sitting in the smith machine
20 Kg*20
30 kg*15*2
20 kg*12*3
30 kg*15*4

Swings dumbbells
7 kg*23
7 kg*15*3

Low Row
15*4 sets

Triceps extension
27 lbs*15*4

Biceps curls with dumbbells
14*8**6