23.4.
in the morning
30min bicycle + Shoulders + Tricep

in the afternoon:
30min bicycle
+ Chest
Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 4
100kg/220lbs x 3
110kg/242.5lbs x 3
115kg/253.5lbs x 2 + 1with help
100kg/220lbs x 5
90kg/198.4lbs x 4

Smith Machine Incline Press 12 - 10 - 8 - 8
Cable Incline Flyes 4 x 10