Bench..

Crosstrainer 5 min.

Bench with camber bar, narrow grip
10*28 + 20 chains
10*38 + 20 chains
5*48 + 20 chains
5*58 + 20 chains
3*68 + 20 chains
3*68 + 40 chains
3*68 + 60 chains
3*68 + 80 chains
3*68 + 100 chains
3*68 + 120 chains

Pull ups 3*5
Tricep machine 5*20
Biceps 4*20