Back..

Lower back bench 3*5
Leg press 3*5
Dynamic crunch with band 3*5

Deadlift 3*5*120 / 2*160 / 2*200
With belt 2*220 / 2*240 / 2*2*260

Romanian deadlift 3*5*120
Lower back bench 2*10
Lower back reverse 2*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 6*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