bb-back-squat-low/belt
2*10@50% 2*8@55 2*6@60%
—
bb-press-bench
2*10@60% 2*8@65% 2*6@70%
—
bb-dead-lift-con/belt/grip-mix
6*4@60%
—
3 rounds of
12 bb-press
12 cable-pull-down
—
3 rounds of
12 hyper-reversed
12 hyper-extensions
—
3 rounds of
12 cable-face-pulls
12 db2-bent-over-flys

bb-squat-back/pause-bottom
6*4@50%
—
bb-press-floor
3*12@60%
—
bb-row-penlay
3*12@60%
—
3 rounds of
12 db2-press-incline60
12 db2-row-chest-supported
—
3 rounds of
12 capel-row-seated
12 bw-push-ups
—
3 rounds of
12 db2-fly-chest-supported
12 db2-press-cuban

bb-dead-lift-con/belt
2*5@50% 2*4@60% 2*3@70%
—
bb-press-bench
2*5@70% 2*4@75% 2*3@80%
—
bb-squat-back/box40cm
3*10@50%
—
3 rounds of
12 db2-press-incline30
12 db2-row-chest-supported
—
3 rounds of
12 hyper-reversed
12 hyper-extensions
—
3 rounds of
12 cable-face-pulls
12 db2-flys-bent-over/side