7.1.
30min bicycle

Chest
Benchpress
50kg/110lbs x 12
60kg/132lbs x 10
80kg/176lbs x 8
90kg/198.4lbs x 4
100kg/220lbs x 3
60kg/132lbs x 10

Dumbell Incline Press
30kg/66lbs x 8
30kg/66lbs x 6
30kg/66lbs x 6
30kg/66lbs x 5

Dumbbell Incline Flyes
4 x 20kg/44lbs x 10

Pullover 3 x 28kg/61.7lbs x 10

Ramena/Shoulders
Back Flyes 4 x 10

Smith Machine Press Overhead
30kg/77lbs x 10
40kg/99lbs x 8
40kg/99lbs x 6
40kg/99lbs x 6

Shoulder Machine Press 4 x 10-8-6-6

Lateral Raise
3 x 8kg/17.6lbs x 10

+ ABS