We will try to increase the weight on the bar compared to the fifth week. Some exercises are changed, with add reps and sets.

Pull Ups 5 × +5Kg weight ( failure )
DB One Arm Rows 5 × 9,8,8,7,6
Deadlift 5 × 10,8,8,6,6
1 Arm Barbell Rows 4 × 10,10,8,8
Seated Cable Rows 5 × 12,12,10,8,8

SUPERSET
DB Shrugs 3  × 10,8,8
Barbell Shrugs 3 × 10,8,8

DB Flat Press 5 × 12,10,10,8,8
Bench Press 3 × 8,6,4
Cable Chest Flies 4 × 12,10,10,failure
Plate Chest Press 4× 12,12,12,failure

Scissors 2 × 35sec.
Crunches Fist 4 × 12,12,12,12
Oblique Crunches 2 × 12,12

-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

-Position yourself so your hand grasps the bar at its center, and so your shoulder is just behind it and under the bar
-Unrack the bar and step away so you won't catch the hooks

1 arm barbell row

- Pull the attachment in towards your body
- Keeping your body neutral and core engaged
- Elbows drive towards your hips, squeezing your lats and shoulder blades
- Pause at contraction then slowly return to starting position

Seated cable row

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

Dumbbell shrugs

Barbell shrugs

- Grip the bar with preferred width 
- Bring the bar down to your mid chest  
- Push the bar straight up engaging your chest

DB Flat bench press

Bench press

- Start by standing tall, with feet staggered, and a cable handle in each hand
- Bring your hands together engaging your chest
- Pause and let your arms return back to the starting position

Cable chest flies

- Keep your back flat against 
- Angle your elbows down slightly 
- Control the negative and squeeze at the top

Plate flat chest press

-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

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

Oblique crunches (2)

- Keeping your chin tucked 
- Gently lift your head and shoulders off the floor 
- Slowly contracting your abdominals
- Pause briefly, lower back down
- Lower back stays in contact with the pad or floor

Crunches Fist

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