Chest/biceps

Flat bench press
60kg x 10
65kg x 8
70kg x 5
75kg x 3

Decline bench press
50kg x 12
55kg x 10
60kg x 8

Superset with barbell bicep curls
30kg x 10
35kg x 8
40kg x 4

Incline dumbbell presses
17.5kg x 8 x 3 sets

Superset with concentration curls
10kg x 8 x 3 sets

Incline flyes
10kg x 10 x 3 sets

Superset with ez close grip curls
18kg x 12
28kg x 10
28kg x 10

Dumbbell pullovers
2 sets x 20kg x 10 reps

sigh