90 min

1A. Step up to bench w/DBs
3*12/s*10 kg
1B. Shoulder press w/DBs
12*10 12*8 12*8 kg

2A. Elevated bench press w/DBs
3*12*8 kg
2B. Hamstring machine
12*40 2*12*35 kg

3A. Side lateral raise
3*12*8 kg
3B. Split squat 3*12*10 kg

4A. Quads machine 12*4012*35 kg
4B. Hamstrings 3*12

5A. Walking lunges 3*12/s*10kg
5B. Side lateral raise bent arm 3*12*5 kg

6.Shoulders & triceps