DB Incline Bench Press 4 x 8 @ RPE 8
DB Decline Bench Press 4 x 5 @ RPE 9
BB Strict Military Press 4 x 6 @ RPE 7
DB Modified Arnold 4 x 10 @ RPE 7

DL 5 x 5 @ RPE 8
Incline Row 4 x 8 @ RPE 8
Pull Up/ Deadrow 5 x 5 into Lat. Pulldown 4 x 12
EZ-Bar Curl into Hammer Curl 5 x 8 @ RPE 7

BB Floor Press 5 x 5 @ RPE 8
DB Bench Press 5 x 8 @ RPE 7
BB Strict Press 5 x 5 @ RPE 7
Three Way Deltoid 4 x 10 @ RPE 5

DL
2 x 8 @ RPE 6
2 x 4 @ RPE 7
2 x 3 @ RPE 8

Front Squat
3 x 8 @ RPE 6

Deadrow
4 x 6 @ RPE 7

Farmers Carry x 5

Narrow grip Floor Press 2 x 8, 2 x 6, 2 x 4, 5 x 1
DB Floor Press 4 x 10
Push Press off the floor 4 x 8
Modified Arnold Press 3 x 10

DL 2 x 8 @ RPE 6
DL 5 x 4 @ RPE 8

Front Squat 3 x 8 @ RPE 7

Pendlay Row 4 x 6 @ RPE 8

Back Squat 5 x 5 RPE 9
RDL 4 x 8 RPE 8
Front Squat 3 x 10 RPE 6
Step Up 3 x 8 RPE 6

Supersets

Reverse Curl 4 x 10
Tricep Pushdown 4 x 16

BB Bicep Curl 12-10-10-10
BB Tricep extension 4 x 10

Sitting Hammer Curl 4 x 12
DB Tricep ext. 4 x 12

Wide kneeling DB Curl into Preacher Curl 4 x 16 into
Tricep Push Up 4 x 12

Two Groups

1.
Narrow grip Floor Press 10-8-8-6-6
DB Incline Bench Press 6-6-8-8

2.
Strict Press 10-8-6-8-10
Supported Lat. Raise 10-10-10-10

Wall Ball into Wall Sit Up 3 x 10

Deadlift Clusters
3 x (3 x 3) @ RPE 7 (15 s./ 3 min.)
4 x (4 x 2) @ RPE 8 (15s./ 3,5 min.)

Front Squat
5 x 3 Tempo 24XX @ RPE 6

Accessories + Cooldown