Bench press
95 x 10
135 x 10
155 x 10
160 x 8
Super-set with T-bar rows up to 115 x 10

One-arm dumbbell press
100 x 8
115 x 8
125 x 10, 8

Bench press
160 x 8, 10, 10, 10, 10
Super-set with T-bar rows up to 125

Spider curls (both arms) and band curls (right arm)