press

5 × 22.5 5 × 27.5 5 × 32.5 5 × 35 5 × 40 5 × 45 RPE8

Chinups

+10x5 5 5 5

close grip bench press

10 × 40 10 × 47.5 10 × 55

HighRow

100x8 8 8

DB-Bench

25x8 8 8

Facepulls

47x8 8

Seitheben

8 8 8

Bizeps

2x8

Trizeps

2x8