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

gripper 75kg 10 sec hold
one leg rdl 32kgx10 25kgx20 10kgx40
abs5min

ssb low box sq 250kg x1 close stance belt
good morning 4x15
ultra wide deadlifts 4x15
slr 4x15

re method incline press wg 75kg 3x max reps 29/23/20
one arm press 32kg 3x5
cambered bar JM press 4x8 55kg
dumbell cleans 4x8 12kg
lat pulldowns 4x8
45x push ups

speed sq 60% + bands safety squat bar 180kg 6x2
rack sumo dl 4x15
belt squats 4x8
pull down abs 4x8

100x triceps pushdowns
5x20 ( inc db press+chest supprows+ seated shoulder press+peck deck+ biceps )

ball press 3x 20 20kg dumbells
db tric extensions 2x max reps 12kg
facepulls 15 12 10 8 reps
chest supported rows 8rm

treadmill 3x60sec + 3x band on belt
fat bar from knees dl 148kgx5
100x band leg curl
rev. hyper +leg curl+calves 3x20
side abs 3x20

good morning 5x5 145kg
ultra wide deadlift 5x5 170kg

re method inc press 3x max reps close grip 75kg 20/12/17
cam bar jm press 4x8
dumbell cleans 4x8
lat pulls 4x8

ssb speed sq +bands 55% 8x2 165kg
speed deadlift 65%8x1 195kg
belt squats 4x8
pull down abs 4x8