Light bench..

Speed bench with bands 2*10*20 / 2*5*40 / 9*3*60
Hang bar bench 5*100 / 5*110 / 3*120 / 3*130 / 2*140 / 2*150 / 1*160 / 1*170 / 10*120
Pull ups 3*5
Chest supported row 5*10
Lat pulls 2*20
Tate press 2*20
Biceps 3*10