Bench Press

6 x 6 @ 80 %

Incline DB Bench Press

4 x 10

Seated Chest Press

4 x 7

Barbell Bicep Curl

4 x 10

DB Bicep Curls

4 x 10

Crunch

3 x 25

Hip Mobility For Squat

Back Squat

5 x 8 @ 75 %

Deadlift

5 x 8 @ 75 %

DB Reverse Lunge

4 x 10

Romanian Deadlift

4 x 10 @ 8

DB Lateral Step-Up

4 x 10

Calf Raise

4 x 12

Strict Bodyweight Pull-Up

3 x MAX

Lat Pulldown

4 x 8 @ 8

Barbell Row

4 x 8 @ 8

DB Pullover

4 x 12

DB Tricep Extension

4 x 12 @ 8

Reverse Cable Push Down

3 x 12 @ 8

Hollow Hold

3 x 0:30

Shoulder Press

5 x 8 @ 75 %

Standing Arnold Press

4 x 12 @ 8

Bent Over Rear Delt Fly

4 x 12 @ 8

Hip Thrust

4 x 8 @ 8

GHD Hip Extension

3 x 20

Russian KB Swing

10 x 10

DB Calf Raises

4 x 12 @ 8

Lat Pulldown presa inversa

4 x 12 @ 10

Bumper Push-Up

4 x 12 @ 10

Skull Crushers

4 x 10 @ 8

Barbell Bicep Curl

3 x 15 @ 8

DB Tricep Extension

4 x 12 @ 8

DB Bicep Curls

4 x 12 @ 8

DB Crunch & Twist

3 x 50