chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg
incline dumbell bence press
8reps@30kg, 8reps@35kg
2sets of 8reps bodyweight dips
Pec dec
8reps@ 56 kg, 8reps@ 88kg
chest press machine
8reps@20kg, 8reps@40kg
Triceps
seated machine tricep press
8reps@ 45kg, 8reps@ 70kg, 8reps@ 81kg,
V bar cable pulldown
8reps@ 60kg, 8reps@ 80kg
rope cable pulldown
8reps@ 20kg, 8reps@ 50kg (pb)
then home for a shake
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