Chest/Biceps

Barbell bench
50kg x 12
60kg x 8
65kg x 5
60kg x 4

Incline bench
40kg x 10
45kg x 6
45kg x 6

Decline
40kg x 12
42.5kg x 8
45kg x 10

Superset with Barbell curls
30kg x 12
35kg x 10
40kg x 6
45kg x 4(1 + 3 assisted, steady pom pi pi)

Flat flyes
10kg x 15
15kg x 8
15kg x 7

Superset with reverse ez curls
18kg x 15
23kg x 13
28kg x 10

10-10-2-20
Biceps machine x 2 sets
Triceps extension machine x 2 sets