DE bench

Speed Floor presses 10 sets of 3 with 72.kgs (60% of 120kgs - 1rm on Floor press)

Decline bench
60 x 10
80 x 10
90 x 10 (2 sets)
60 x 15

incline dumbells
20s x 15
25s x 12 (3 sets)

Flat flies
3 x 20

Chest supported rows
60 x 15 (4 sets)

Rolling triceps extensions w/dumbells
3 sets s/s with pushdowns x 12s

Cardio x 20mins
Foam roll (whole body)