Gym

8*5@11 benchpress machine
7*5@25kg@arm 30deg incline dumbbell press
7*5@15kg@arm 15deg incline pec-fly
6*5@15kg@arm hammer curl
8,7,6,6,6@17.5kg@arm seated shoulder press
10*5@10kg@arm standing delt-raises
10*5@20kg@side standing side crunch with dumbbell
5*5@bodyweight chin-ups
10*5@10 machine delt-fly
8*5@8 seated rowing machine
10*5@11 lat pulldown