5Χ5:
bench press
then
4x
10 bent over row
10 chest flys
10 bicep curl
10 tricep ext.
*Rest 1min between sets  

LADDER FOR 15:

2 T.T.B
2 step up (15/10 kg)
4 T.T.B
4 step up
6 T.T.B
6 step up
.
.