Chest & Shoulders.

Incline Bench Press:
1. 40kg x 30 reps
2. 50kg x 20 reps
3. 60kg x 10 reps
4. 70kg x 8 reps
5. 80kg x 4 reps

Flat Bench Press:
1. 50kg x 20 reps
2. 60kg x 15 reps
3. 70kg x 8 reps
4. 80kg x 5 reps
5. 90kg x 3 reps

Incline Bench Press (confusion):
1. 50kg x 15 reps
2. 60kg x 10 reps
3. 70kg x 5 reps
4. 70kg x 3 reps

Flat Dumbbell Presses:
1. 20kg x 20 reps
2. 25kg x 10 reps
3. 27,5kg x 7 reps
4. 27,5kg x 7 reps

Seated Dumbbell Laterals:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 9kg x 12 repa
4. 10kg x 10 reps

Overhead Dumbbell Presses:
1. 10kg x 15 reps
2. 12,5kg x 15 reps
3. 15kg x 10 reps
4. 17,5kg x 10 reps

Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 15 reps
4. 30kg x 10 reps

10 minutes of lower back stretching.
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