Gym(chest)

9,7,6*3,5,6*2@65kg incline benchpress
8,7,6*3@25kg@arm 15deg incline dumbellpress interlaced with
10*5@10kg@arm shoulder raises and
10*5@5kg@arm 90deg upright shoulder rotate
4,4,3,2@27.5kg@arm 15deg incline dumbellpress
10*5@15kg@arm 15deg incline dumbell pecfly
10*5@10kg@direction 30deg decline plate rotate situp