T-Bar Rows 4 × 12,10,10,9
Pull Ups 3 × Failure
One Arm Rows 3 × 12,10,8
Deadlift 3 × 12,11,10
1 Arm Pull Down 4 × 12,10,10,9
Bent Over Cable Row 4 × 12,12,10,9
Cable Shrugs 4 × 15,12,12,10
Scissors 3 × 25sec.
Plate Bench Crunches 3 × 15,12,10
Oblique Crunches 2 × 12,12
HIIT - 12min.
Push-up - 20sec. - 60sec. break
Squat&Lunges&Side Squat - 20sec. - 60sec. break
Mountain Claimber- 20sec. - 60sec. break
All repeat 3 time