Superset
Dumbbell bench press x12,12,12
Wide grip lat pull down x10,10,10

Resistance band chest flyes x15,12,10,8

Superset
Lying barbell triceps extension x10,10,10
Dumbbell hammer curls x10,10,10

Diamond push up xfailure,failure

Barbell shrugs x15,12,12,10

Grip/Forearm
Rice bucket digs 3×100 digs