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• 

  02:20

  Upper body (back bias)

  Upper body (back bias)

  4 sets of the first superset (bent over rows and top alt. chest press)

  2 sets of everything else.

  1-2 minute rest after each set!

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  01:59

  Lower body strength

  Lower body strength

  4 sets of the first superset with a full 1 minute rest break.

  3 sets of everything else with a 45 second - 1 minute rest break.

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  01:47

  Shoulder day

  Shoulder day

  If you are able to perform the last exercise (weights light enough) perform 2 sets of every exercise at 75% of your max effort (2 Reps in reserve)

  If not, perform 3 sets of each exercise with the same effort and reps.