Barbell Rows 5 × 12,12,10,10,8
Pull Ups 3 × Failure
One Arm Rows 3 × 12,10,8
Deadlift 4 × 12,12,10,8
Underhand Pull Down 5 × 12,12,10,10,8
Bent Over Cable Row 4 × 12,12,10,9
Cable Shrugs 4 × 15,12,12,10
Barbell Shrugs 3 × 15,12,12
Leg Raises 4 × 15,12,10,10
Plate Bench Crunches 3 × 15,12,12
Oblique Elbow Crunches 2 × 15,12
HIIT
Push-up - 30sec. - 60sec. break
Squat&Lunges&Side Squat - 30sec. - 60sec. break
Mountain Claimber- 30sec. - 60sec. break
All repeat 3 time