bench press 16 kt and grip with round expanders

 4 sets x12 reps middle expander

4 sets x2 reps no closing heavy expander

4 sets light expander round movements x 2 bad quality

bench press one arm 16 kg ket 14 16 18 20 reps

test  strick technique pullups for 12 reps with 16 kg about 2 or 3 pauses for sec or 2