ME upper
Close grip bench press
70kgx3, 90kgx1, 110kgx1, 115kgx1, 117.5kgx1, 112.5kgx1

JM press
70kgx3x8

Dumbbell extensions
10kgx3x12

Lateral raises
10kgx3x8

Dumbbell rows
33kgx4x8