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

suspended gm cam bar 70%3x3 205kg
band putrough 4x15
leg curls 4x15
leg raisrs 4x15

6x3 against 2bands on side ..50kg
tate press 4x8 25kg
ytwl 3x12
one arm lat pulldowns 4x8

ssb 2 55%137.5 kg 10x2
deficit dl 4x8 last 150kg
band abductors 4x8
pull down abs 4x8

dumbell press 4x20
diamond push ups 4x15
rear raises 4x15 6kg 8kg 10kg 12kg
neutral lat pulldowns 4x15
300x band triceps extensions
100x band face pulls

squat in briefs 296kgx1 296kgx1 326kgx1

20% against 2pairs band on side 6x3 40kg on the bar
tate press 4x8
ytwl 2x12
one arm lat pulldowns 4x8

SSB "2" bar 50% 10x2 125kg
speed deadlift 60% 10x1 180kg
band abductors one leg 4x8
pull down abs 4x8

push ups bar 4x15
rear raises 4x15 10kg
neutral lat pulldowns 4x15
300x band triceps extensions
100x band face pulls

max effort benchpress 1board with foam 180kgx1 raw benchpress 180Kgx1
shirt 200kg touch x1 1board 215kgx1 2 board 225kgx1

front squat low box 210kgx1
pull trough 4x15 2xband
leg curl 4x15
leg raises 4x15