Full-Body A

Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg

Incline Bench 3×5 | 90kg
Failed on 1st | Turned down to 80kg

Weighted Chinup 3×5 | 22.5kg

Cable Rows 3×15 | 28.75kg

Full-Body B

Front Squats 3×5 | 82.5kg
Failed on 2nd | Turned down to 72.5kg

OHP 3×5 | 55kg

Deadlift 2×5 | 115kg

Weighted Chinup 3×5 | 20kg

Leg Raises 4×10

Full-Body A

Front Squats 3×5 | 80kg

Incline Bench 3×5 | 87.5kg

Weighted Chinup 3×5 | 20kg

Cable Face Pulls 3×15 | 13.75kg

Full-body B

Front Squats 3×5 | 77.5kg

OHP 3×5 | 50kg

Deadlift 2×5 | 110kg

Weighted Chinup 3×5 | 20kg

Full-body A

Front Squats 3×5 | 75kg

Incline Bench 3×5 | 85kg

Weighted Chinup 3×5 | 20kg (!)

Cable Face Pulls 3×15 | 13.75kg

Lower Strength

Front Squat

Reps7531220
Weight (kg)62.572.582.557.535

Leg Extensions

Reps7531220
Weight (kg)4550554540

Back Extensions 2×6-8 | 15kg

Leg Raise 2×10

Upper Strength

Incline Bench Press 82.5kg | 4×5
Bench DB 2x28kg | 3×10
Upper Back Row Machine 55kg | 3×10
Lat Pull Parallel Grip 70kg | 3×6-8
Shoulder Press 45kg | 3×8
EZ Narrow Scott Curl 32kg | 3×10
EZ Wide/Narrow Scull Crusher 32kg | 3×10

Lower Strength

Front Squat 3×5 | 75kg
Deadlift 1×5 | 110kg
Lounge 3×16 | 32kg
Calve Raise 3×10-15 | 25kg
Leg Raise 3×10

Upper Hyper

ExcersiseRepsWeight (kg)
Flat Bench7, 5, 3, 12, 2075, 85, 95, 65, 55
Chinups or LAT7, 5, 3, 12, 2065, 75, 90, 55, 45
30′ Bench DB6-82×28
Cable Rows6-844
All done in circuit rounds.

Lower Hyper

Front Squat

Reps7531220
Weight (kg)6070805532.5

Leg Curl

Reps7531220
Weight (kg)4550554540

Leg Press 3×10 | 100kg

Back Extensions 3×8 | 15kg