Bench Press: 4 sets x 5 reps @ 75% (60 kg)

Incline DB Press: 3 sets x 6-8 reps Moderate (Est. 48 kg)

Bent-Over Row: 4 sets x 6 reps Heavy (Est. 60 kg)

DB Shoulder Press: 3 sets x 8 reps Moderate (Est. 24 kg)

Triceps Dips: 3 sets x 8-10 reps Bodyweight

Bench Press: 5 sets x 4 reps @ 80% (64 kg)

Weighted Push-Up: 3 sets x 8 reps Moderate (Est. 20 kg added)

Lat Pulldown / Pull-Up: 4 sets x 6 reps Heavy (Est. 60 kg)

Face Pulls: 3 sets x 12 reps Light (Est. 12 kg)

Skull Crushers: 3 sets x 8 reps Moderate (Est. 20 kg)

Bench Press: 5 sets x 3 reps @ 82% (66 kg)

Incline Barbell Press: 3 sets x 5 reps Heavy (Est. 54 kg)

Single-Arm Row: 4 sets x 5 reps Heavy (Est. 54 kg)

Arnold Press: 3 sets x 6 reps Moderate (Est. 26 kg)

Triceps Pushdown: 3 sets x 10 reps Light-Moderate (Est. 18 kg)

Bench Press: 6 sets x 2 reps @ 88% (70 kg)

Weighted Dips: 3 sets x 5 reps Heavy (Est. 25 kg added)

Cable Rows: 4 sets x 6 reps Moderate-Heavy (Est. 54 kg)

Rear-Delt Fly: 3 sets x 10 reps Light (Est. 12 kg)

Close-Grip Bench: 3 sets x 5 reps @ 70% (56 kg)

Bench Press: 5 sets x 2 reps @ 90% (72 kg)

Incline DB Press: 3 sets x 4 reps Heavy (Est. 58 kg)

T-Bar Row: 4 sets x 5 reps Heavy (Est. 58 kg)

Military Press: 3 sets x 4 reps Heavy (Est. 28 kg)

Rope Pushdown: 3 sets x 8 reps Light-Moderate (Est. 20 kg)

Bench Press: 4 sets x 1 rep @ 95% (76 kg)

Chest-Supported Row: 4 sets x 4 reps Heavy (Est. 60 kg)

Lateral Raise: 3 sets x 10 reps Light (Est. 12 kg)

Close-Grip Push-Ups: 2 sets Max reps Bodyweight

Warm up properly before test.

Perform 1RM (one-rep max) tests for Bench Press and other key lifts.

Record your progress and adjust future training accordingly.

Mon, Wed, Fri, Sun

Take these days off to recover and prepare for your next session.