press 8x20 6x40 6x60 5x70 5x70 5x60 decline bonk 10x20 12x60 15x80 12x80 12x80 overhead triceps rope extension cable curls 2sett spider curls 3sett (12, 12, 10) preacher curls hack squat 20x65 20x65 20x105 17x105 hip add & abd leg extensions chinups 102.2