Monday
Closegrip benchpress 5*5
Lateral shoulderraise 3*8
Shoulderpress DB 3*8
Hammercurl 4*8
Traps 5*8
Tuesday
Deadlift 2" blockpull 2*3 250kg
2" blockpull snatchgrip 3*12 185kg
Olympic stance RAW 3*10
GHR 4*10
Wednesday
Muay Thai
Thursday
Bench 2 board 3*2 140kg
Bench 3 board 160kg*1 170kg*1
Bench 3 board close grip stop / explode 3*10 140kg
Lat Pulldowns 3*15
Tatepress 4*15
DB military press 3*10
Barbell shrugs 4*15
Saturday
Squat speed 6*2 220kg
Squat 250kg x 1
Olympic squats 5*5 pause
Leg press 4*12
Sunday
DE benchpress 8*3
Shoulder lateral raises
Bicep
Lat pulldowns
