A. Pec Deck bands – 3x12 (slow eccentric, full ROM, hold contraction for 1 second)
B. band Chest Press (unilateral handles) – 4 sets – Reps: 12/12/10/10
C. Push-Ups – 3 sets to failure (slow eccentric)
D. Seated Dumbbell Shoulder Laterals – 3x12
E. Rear Delt Machine – 3x20
F. Machine Shoulder Press – 3x8
G. Rope Tricep Pushdowns – 3 Sets – Reps: 15/12/10
H. Overhead Rope Tricep Extensions – 3x15 to failure

no max effort work
kb swings 4x15
ultra low box sq 4x15
eagle sit ups 4x15

lac bench 14x3 3 grips 70kg
inc dumbell.bench 3x30 14kg
dips 4x8
frong raises band 50reps
lat pulldowns 4x8

speed box sq straight bar 55% 10x2 175kg
one leg rdl 4x8
lunges 4x8
pda 4x8
reverse hypers 2x25

fat bar triceps extensions 4x15
shoulders side raises 4x15 6kg
db rows 4x15 25kg
300x band tric extensions
100x facepulls

close grip 2board 187,5kg x1
shirted benchpress 3board 220kgx2

tread sled
fat bar dl from knees 193kgx3
100x band leg curl
side dl 3x5 60kg

anderson sq SSB 255kgx1
kb swings 4x15
ultra low box sq 4x15
eagle sit ups 4x15

speed box sq straight bar 50%10x2 160kg
speed dl 70% 210kg 6x1
belt squats 4x8
pull down abs 4x8

db triceps exrensions 4x15
facepulls 4x15
chest supported rows 4x15

cg press 167.5kgx1
shirted 4board 215kgx2
300x band tric extensions
100xfacepulls band
50x db rows