Crosstrainer 5 min.
Speed bench with chains 2*10 / 2*5 / 9*3
Bench with METAL JACK shirt 3*5-2 (no touch) / 3*1 (no touch) / 1*1 (touch)
Tate
press 3*20
Pull
ups 3*5
Chest
supported row 1*10
Lat pulls straight bar
1*10
Rear delt
1*10
Pull
down machine 2*10
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