Upper Hyper
| Excersise | Reps | Weight (kg) |
| Flat Bench | 7, 5, 3, 12, 20 | 75, 85, 95, 65, 55 |
| Chinups or LAT | 7, 5, 3, 12, 20 | 65, 75, 90, 55, 45 |
| 30′ Bench DB | 6-8 | 2×28 |
| Cable Rows | 6-8 | 44 |
| Excersise | Reps | Weight (kg) |
| Flat Bench | 7, 5, 3, 12, 20 | 75, 85, 95, 65, 55 |
| Chinups or LAT | 7, 5, 3, 12, 20 | 65, 75, 90, 55, 45 |
| 30′ Bench DB | 6-8 | 2×28 |
| Cable Rows | 6-8 | 44 |