Deadlift

Lower back bench 3*5
High front squat 3*5*60

Deadlift 3*5*120 / 5*160 / 5*200
With belt 1*240 / 1*260 / 1*280 / 1*300 / 1*320

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