29/6 Legs with Oscar 

Leg press

240kg 6/10

280kg 

Bulgarian smith squat

Bar 3x10

Hammer Strength deadlift to 2x shrug

0kg

10kg each

20kg each

x10

Hammer Strength chest press

12.5kg each 5x10

Cable flys

10kg each 2x8-10

15kg each 2x10

Incline bench

20kg bar 3x10

30kg 10

Squat

100kg 6

25/6 Shoulders

75.4kg

Seated smith press

20kg 3x10

Hammer Strength shoulder press

5kg each 5x10

Technogym shoulder press

10kg 10

12.5kg 3x10

Cable face pull

30kg 3x15

Bent lateral raise

5kg DB 2x15

24/6 Bicep with Oscar 

Intra workout hyperextend

Preacher curl 

5kg each 3x10

Hammer curl / Curl

9kg 3x10

Smith bench (elbows tucked)

30kg 3x10

TRX curl

3x15

22/6 Back

Deadlift

125kg 5

115kg 2x10

Sumo deadlift

65kg 10

85kg 2x10

Kettlebell swings

24kg 3x20

Torsonator row

20kg 10

30kg 10

30kg 7 drop 25kg 3

Seated cable row 

60kg 10 (shit)

40kg 2x10

Chest supported row

20kg 10

35kg 2x8

21/6 Chest

Incline press

5kg DB

High incline smith machine press

30kg 

Push ups on knees

Hammer Strength chest press

10kg

Seated curl 

7.5kg DB

Standing half bar curl

17.5kg DB

All chest movements tough on humeral read on right. 

19/6 Shoulders

Press

10kg DB 10/12/12

Technogym shoulder press

10kg 3x10

Bent lateral raise

5kg 3x15

Upper back row

40kg 3x15

Shrugs 

7.5kg DB 6x8

Tricep pressdown 

25kg 9/5

20kg 6+2

Preacher curl

25kg 10/5+2

Drop 15kg bar 12

Note: Short rest times, club closing. 

17/6 Upper body with Oscar 

Pulldown 

35kg 2x12

Shrugs

Rows

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Upper back row

40kg 3x10

15/6 Legs with Oscar 

Squat ATG

60kg 2x15

80kg 10

Hyper extension 

8 risers 3x10-15

Calf raise (Technogym leg press)

160kg 2x8-10 (bad)

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Leg extension 

55kg 2x12

14/6 Core with Oscar 

75.45kg

Decline bench oblique twist

3x20

Flat bench legs up toe touch

3x20

Core leg extension 5kg DB

3x10

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Chest supported row (30 degree)

20kg DB 3x15

10/6 Legs

Hammer Strength deadlift

40kg total 15

70kg total 2x10

Walking lunge

16kg KB 3x back and forth

Front squat (feet together ATG)

20kg 15

30kg 15

40kg 20

7/6 Back

Deadlift

130kg 2

100kg 5

Chest supported row (30 deg incline)

20kg 5x10

Upper back row

40kg 3x10

Half bar curl

15kg 3x10

4/6 core with Oscar 

Decline oblique twist (extend arm to touch back of bench)

3x10

Leg raise (straight leg)

3x10

Flat back leg raise 

5x10

Keep back down by sucking core in. 

3/6

Leg press

200kg 8

320kg 6

360kg 3 assisted 

Barbell walking lunge

20kg 3x back and forth

Static squat hold 

3 min

2x 2 min

Hamstring curl

30kg 3x10

Step machine 

Hammer Strength chest press

20kg 3x10