20 kg x 20 reps
50 kg x 15 reps
80 kg x 5 reps
85 kg x 3 reps
97.5 kg x 6 reps
110 kg x 1 reps
50 kg x 20 reps
50 kg x 25 reps
50 kg x 30 reps
Dumbbell Bench Press:
30 kg x 15 reps
30 kg x 15 reps
30 kg x 15 reps
30 kg x 13 reps
30 kg x 12 reps
One-Arm Dumbbell Row:
35 kg x 15 reps
35 kg x 15 reps
35 kg x 15 reps
35 kg x 15 reps
Hügelsprints
10*70m