Bench press
20 kg*12
30 kg*8
40 kg*8
50 kg*5
60 kg*5
70 kg*4
80 kg*3*2sets
87.5 kg*2

Gear
on board 8 cm:
105 kg*1
115 kg*2
on board 3 cm:
120 kg*1
125 kg*1*2 sets
on board 8 cm:
130 kg*2
135 kg*1
140 kg*1

Dumbbell bench press
16 kg*16*3 sets

Triceps extension
15 reps*3 sets

Biceps
16 kg*12*5