High front squat 3*5*60
Deadlift 3*5*120 / 5*160 / 5*200
With belt 1*230 / 1*250 / 1*270 / 1*290 / 1*310 / 2*330
Lower back bench 3*10
Lower back reverse 3*10
Pull ups 3*5
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10
Chest supported row 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 7*10
Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Side rotations 2*20
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