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