20@40kg,18@45kg,16@50kg,14@55kg,11@60kg,10@65kg,8@70kg,5@75kg,2@80kg benchpress
20@20kg,18@25kg,16@30kg,14@35kg,10@40kg,9@45kg,8@50kg,6@55kg each arm single arm cable lat? pulldown on a upright cable rowing machine
15@10kg,15@12.5kg,15@15kg,15@17.5kg,10@20kg each arm dumbell press while legs held up, bent at knee to 90 degrees
5*3@15kg pressing hands together above chest to hold plate for 3 seconds, then lowering to chest, raising again.
5*3@60kg seated cable row
5*3@50kg upright chest press
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