All weights in kgs (lbs)

Worksets listed only

Flat BB Bench
110 (242) x 3 + 1 + 1 + 1

superset with T-Bar Row
55 (121) x 6 + 2 + 2 + 2

Close-Grip Pulldowns
61 (134) x 6 + 2 + 2 + 2

Face Pull
21.5 (47) x 6 + 2 + 2 + 2

Close-Grip BB Bench
70 (154) 6 + 2 + 2 + 2

superset with BB Curls
32.5 (71.5) 6 + 2 + 2 + 2

Unilateral DB Side Raises
7.5 (16.5) 6 + 2 + 2 + 2

Finished with some stretching and HIIT on the Stationary Bike.