Upper body..

Incline bench with dumbbell 3*10

Incline bench, narrow grip 10*5*135-225lbs

Military press 3*10
Bench with dumbbell 3*10
Pec deck 3*10

Pull ups 3*10
Pull down machine 3*10
Chest supported row 1*10
Rear delt 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Biceps curl 6*10
Tricep exercises with bands 5*10