Upper Push Warm Up 1

2 Sets 10 Shoulder Taps (Total) 5 Scapula Push Ups 5/5 Thoracic Rotations

Push-Up

10 x 12 @ 7

Strict Press

4 x 8 @ 15.43 kg

Cable Fly's

12, 12, 10, 10, 10 @ 15.43 kg

Incline Db's bench Press

10, 10, 8, 8, 8 @ 15.43 kg

Overhead Cable Triceps Extension

4 x 10 @ 15.43 kg

Straight Bar Cable Triceps Extensions

4 x 10 @ 15.43 kg

KB Side Bend

3 x 12

V-Ups

3 x 12

Upper Pull Warm Up 1

2 Sets 10 Banded Pull Aparts 10 Tall Plank Leans 10 Squat Thoracic Rotations (Total)

Pull-Up

10 x 7 @ 7

Bent Over Row

4 x 10 @ 15.43 kg

Barbell Bicep Curl

4 x 12

Wide Grip Lat Pull Down

5 x 10 @ 15.43 kg

DB Lying Rear Lateral Raise

4 x 12

Incline DB's Biceps Curls

4 x 12

Plank

3 x 1:00

Hanging Leg Raises

3 x 8

Lower Body Warm Up 1

2 Sets 10 , 90-90 Transitons 5 Cat Cow 3/3 Hip Airplane

DB Walking Lunge

4 x 12 @ 15.43 kg

Back Squat

10, 10, 10, 8, 8

Romanian Deadlift (RDL)

4 x 10 @ 15.43 kg

Calf Raise

4 x 10

Hollow Hold

3 x 0:30

Copenhagen Plank

3 x 30