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

31/5 Core with Oscar 

75.3kg

Jackknife on flat bench

Leg raise with resistance on hamstring curl bench

Decline sit up with 10kg plate 

Leg raise on decline sit up bench

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Bent lateral raise

7.5kg 3x10

90 degrees DB row

17.5kg 3x10

Chest supported row on 37 degree incline

20kg DB 3x10

28/5 Back with Oscar 

Deadlift

100kg 2x5/10

SLDL

40kg 3x10

Hyper on bench

3x10

Preacher curl

7.5kg each 8/7

27/5 Legs with Oscar 

74.7kg

Leg press

320kg 5

Leg extension 

55kg 3x10

Walking lunge

40kg 3x back and forth

90 degree leg press (right/left)

70kg 5/5

50kg 2x 5/5

Floor press

8kg DB 5x10

Hammer Strength chest press

10kg each 3x10

Cable fly

15kg each 3x10

Tabata KB swing 

16kg

23/5

Deadlift 

110kg 8

Hyper 

15kg half bar 3x10

Hamstring curl 

25kg 3x6-8

Bike

Standing calf raise 

35kg 10

50kg 10

65kg 2x10