Sets x reps x weight (<additional rep, set, or weight from previous week>)

Speed bench

9x2x45kgs don’t change grip (regular grip)

-no problem, I think my warm up wasn’t enough

Tricep lockouts

3x10x60kgs

-no problem

Bench dips

3x10

- no problem

Bent over rows

3x8x60kgs

-no problem

Front raises

3x10x10kgs

- no problem

Hammer curls

3x10x20lbs

- no problem

Note: