18/4 Shoulders with Oscar

65.65kg

Overhead cable curl

7.5kg each 3x10

Bent over rear delt fly

5kg each 3x10

Seated goblet press

20kg 3x10

Seated press medley

Curl

Press, down

Rotate in

Neutral press

Rotate out

Down

Rotate in

Reverse curl

8kg 3x10

Chin ups

4x

---

Close grip bench

35kg 3x10

Overhead rope skull crushers

30kg 15/12/10

25kg 15

16/4 Chest

65.25kg

Bench

50kg 3x8

20 band pull aparts between sets. Doing it with safety rack ensures consistent arch. 

30 deg incline DB press

17.5kg 10/9/10

Superset: 1x

Lat pulldown 50kg 15

Kroc row 22.5kg 12

14/4 Legs

64.75kg

Squat

85kg 5/4

80kg 2x5

Hyper

15kg 2x15/13

Superset: 3x

Abductor 

30kg 20

Band pull apart 

20

Deadlift

110kg 4+1

Tabata KB swing

14kg 

12/4 Shoulders and Back with Oscar

Seated barbell press

30kg 3x8-10

Seated DB press

10kg 3x8-10

Vertical traction 

40kg 3x10

Inverted rows

3x20

Roman ring reverse shrug

3x10

Deadlift

100kg 4/5

90kg 8

11/4 Upper body with Oscar

64.5kg

Hanging stuff leg raise

6x10

Vault

4x10

Alternating standing curl

12.5kg 2x6-8

10kg 10

Parallel bar dip

3x10

Superset: 3x

Shoulder shocker

4kg 10

Band pull apart

10

This fucking killed. 

Squat

80kg 3x5

Horizontal hypers

10kg 3x15

8/4 Chest

64.6kg

Flat bench

52.5kg 3x6

Backoff 40kg 10

30 deg incline press, rotate to neutral grip

17.5kg DB 8+1/7/7

Cable bent over fly B3

25kg 12

30kg 9

25kg 12

Up to 50 band pull aparts

6/12 Legs with Oscar

64kg

Squat 

60kg 10

80kg 5

60kg 10

Weak but no pain. 

Full lunge to box jump 

30cm 10R/10L

45cm 2x

Hyper horizontal

10

10kg 2x10

15kg 2x10