80 min
WU for 15 min
1.Shoulder press w/ 1 s. pause

2.Single arm DB row
3 x 10/s. x 12 kg

3.Side lat. raise bent arm
3 x 12 x 4 kg

4.a.High face pull
12 x 12.5 12 x 15 10 x 17.5 kg
4.b.Side lat. raise strt. arm
10 x 2 10 x 2 10 x 3 kg

5.Bicep curl & press
8 x 7 9 x 8 9 x 8 kg

6.DB bench press
10 x 8 10 x 9 10 x 9 kg

7.Bicep curl
3 x 12 x 10 kg

8.Strict pull up
3 x 6