deadlift
8x60
8x60
6x100
13x130
10x130
3x160
pulldown
7sett
seated row
5 sett
biceps
pullups
chinups
96.3
deadlift
8x60
8x60
6x100
13x130
10x130
3x160
pulldown
7sett
seated row
5 sett
biceps
pullups
chinups
96.3
30 min
bonk
12x40
8x60
14x80
12x80
10x80
10x80
11x80
press
8x20
13x40
12x40
10x40
triceps
4 sett
pullups
bonk
20x50
15, 13, 11, 9x70
press
12, 10, 8, 8x40
biceps
side/rear delts
triceps
95.4
squat
10x20
8x40
8x60
5x80
11, 9, 9, 7x110
ffsms
3 sett 60kg
cable flyes
pullups
93.4
deadlift
8x60
6x80
4x100
8x140
8x140
8x140
barbell row
3 sett
machine row
3 sett
biceps
triceps
pullups
96.2
fyrradagin
low incline db bonk
12x16
8x24
13x36
10x36
9x36
7x36
cable flyes
biceps
triceps
pullups
95.9
squat
12x40
10x60
8x80
2x100
7x120
8x100
12x100
10x100
3x100 front
leg extension
23x60ish
seated db press
12x22
9x24
12x20
10x20
cable triceps
3 sett
cable face pulls
3 løtt sett
cable shrugs
3 sett
cable flyes
2 sett
chinups
95.8
bonk
12x40
8x60
3x80
6x100
14, 12, 10, 10, 6, 5x80
incline db bonk
7x32
8x24
cable biceps
3 sett
cable triceps
3 sett
cable flyes
3 sett
pullups, chinups
95.7
bonk
10x20
10x40
6x60
2x80
5x100
14, 12, 9x80
seated db press
8x24
12x20
10x20
leg extension
2 sett
cable flyes
3 sett
2 sett lth
1 sett htl
barbell curl
10x35
8x35
cable triceps
3 sett
cable biceps
3 sett
pulldown
4 sett
95.8
dl
10x60
6x80
4x100
4x120
8x140
4x160
6x140
low incline bp
12x22.5
12x22.5
machine row
2 sett nógv reps
leg extension
3 sett
leg curl
4 sett
pulldown
2 sett
+biceps, triceps, pullups, chinups
95.5