Alternating exercises:

Pull up

6/5/6/6/6/5/3/3=40

Minute KB swing 

20 3x42/38/39

Kroc row

25 1x18

Jackknife 

3x20

Superset: 2x

Straight arm pulldown

17.5 10

Straight bar face pull

17.5 20

18/6 Chest with Oscar

71.4

50 incline barbell push ups

37 degree DB fly

12.5 3x10

55 degree DB curl

7.5 3x10

Overhead straight bar skulls

12.5 3x15

Dragon flag

3x10

Decline bench (small bar)

10 each 10

20 each 8/7

16/6 Squat

Squat 

80 8/7/6

70 10

Smith lunge 

10 each 10

15 each 10

Technogym single calf raise

40 10

60 2x10

Abductor 

20 2x20

Adductor 

15 2x20

15/6 Shoulders

Bent over low cable lateral

5 1x10

10 3x10

Standing low cable lateral

5 3x10

Standing cable external rotation 

5 2x10

Seated DB press

20 9/8

Standing DB shrug

20 3x15

Tricep pressdown

15 1x10

22.5 1x10

22.5 x6 drop 15 x6

14/6 Deadlift

Deadlift

120 2x5

100 1x10

110 7 (5 TnG, 2 Reset)

Reset each rep. 

Kroc row

25 1x22

Chin up

5/6/5

Vertical traction 

60 3x8

Seated alternating DB curl

7.5 2x20

Rope cable curls

10 1x12

15 1x10

 

Straight bar reverse cable curl

7.5 1x15

11/1 Legs with Oscar

Leg press

160 

Leg extension 

40

Pure strength leg press

80 

9/6 Chest with Oscar

Flat bench

60

Decline bench 

40

Flat DB neutral press (DBs touching)

15

Incline press

50