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

- Stand astride the bar and bend at the hips to take a pronated grip on the handles
- Ensure that your back remains flat
- Perform the movement by flexing the elbows and retracting the shoulder blades, pulling the weight to your chest
- Pause at the top, return to the starting position

T-bar row

-Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you
- Keep your shoulders back and your core engaged throughout
-Move slowly upward until your half head is above the bar, then equally slowly downward until your arms are extended again

Pull Up

- Pull the dumbbell up keeping your elbow close to your body 
- Engage your lat as you pull

One arm DB rows

- Place the bar just above your feet
- Engage your lats
- Pull the bar up keeping a neutral spine 
- Reach full extension keeping your upper body tight

Deadlift

- Pull down with opposite arm fully contracting your lat

1 arm side pull down

- Bend over at 45 degrees 
- Row to your belly button keeping your elbows tight 
- Maintain the curvature in your lower back and avoid swinging or bouncing

Bent over cable row

- Keeping your arms straight, roll your shoulder back 
- Shrug your shoulders up towards your ears 
- Pause for full contraction

Cable shrugs

-Lie down on your back with your hands either at your sides or underneath your glutes for added back support
-Extend your legs out straight, then twist them in and out above each other, or straight up and down—either way, don't let your legs drop to the mat as you're working through your reps

Scissors

- Take the plate and place it on your chest with crossed hand
- Movement down and back to starting position

Plate Bench Crunches

- Place your leg on top of your knee
- Rotate your torso bringing your elbow towards your knee
- Keep your core engaged

Oblique crunches (2)

- Start in a push up position
- Clap your hand cross to the chest and after your hand front move

Push up

Squat&Lunges&Side Squat

- Start in a plank position 
- Drive your knees towards your chest one at a time back and forth 
- Increase speed as you feel comfortable

1 week - 3 day Back & HIIT & Abs

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