Swiss bar wide grip bench press with chains 5 x 3

A1. C2B pull ups 3 x 20

A2. 1 arm D.B.O.H . press 3 x 10

B1. D.B. bent rear delt raise 3 x 15

B2. Rev. grip push up 3 x 20

C1. Tricep work 3 x 20

C2. Ab work 3 x 20