Weights

dumbbell bench press 3x20@ 90

incline dumbbell bench press 2x20@ 50

seated cable rows 3x20@ 50

dips 3xfailure (12,8,8)

wide grip lat pulldowns 2x20@ 80

fly 2x20@ 40

wide grip pullups 2xfailure (4,3)

35 minutes of endurance weightlifting