• Bench press RAW

20 kg*12*2
30 kg*5
40 kg*5
60 kg*3 with a pause
on board 3 cm
67,5 kg
72,5 kg*2 with a pause
83 kg*2
87,5 kg*1
90 kg*1

• gear

90 kg*2 on board 8 cm
95 kg*1 on board 3 cm
95 kg*1 with a pause
100 kg*1 with a pause*2 sets
107,5 kg*1 with a pause

• dumbbell swings
• biceps curls