press

5 × 20 5 × 25 3 × 30

3 × 35 3 × 40 3+ × 45

close grip bench press

8 × 45 8 × 55 6 × 60

Chinups

10x 5 5 5 5 5

High Row

90x 10 8 10

Seitheben

6,25x10 10 10

Bizeps

27,5x8 7 4

Leg Raise

8 7 | 10 10

Trizeps

27,5x 10 10

Facepulls

44,5x10 10