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[mastergago]

Warm up


Squat
-

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 27 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
-

Pull Up
3x14 +12,5 kg

Wide Pull Up
1x14 +12,5 kg

One Leg Hip Thrust (Machine)
3x12 12,5 kg

Back Extension
2x20 +20 kg

Hammer Curl (Dumbbell)
3x15 18 kg

One Arm Triceps Pushdown (Cable)
3x19 32,5 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 kg rechts

Dip
2x12 BW

Notes
-

[mastergago]

Warm up


Squat
-

Bench Press (Dumbbell)
1x12 12 kg
3x10 37 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 46 kg

Bulgarian Split Squat (Dumbbell)
2x12 25 kg

One Leg Hip Thrust (Machine)
3x12 15 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x12 19 kg

One Arm Triceps Pushdown (Cable)
3x13 37,5 kg

Suitcase Carry (Dumbbell)
2x40m 42 kg links
2x40m 42 kg rechts

Dip
3x10 BW

Notes
-

[mastergago]

Warm up


Squat
-

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 27 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
-

Pull Up
3x15 +12,5 kg

Wide Pull Up
1x15 +12,5 kg

One Leg Hip Thrust (Machine)
3x12 17,5 kg

Back Extension
2x20 +20 kg

Hammer Curl (Dumbbell)
3x13 19 kg

One Arm Triceps Pushdown (Cable)
3x20 32,5 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 kg rechts

Dip
2x12 BW

Notes
-

[mastergago]

Warm up


Squat
-

Bench Press (Dumbbell)
1x12 12 kg
3x10 37 kg

One Arm Row (Dumbbell)
1x12 24 kg
3x10 47 kg

Bulgarian Split Squat (Dumbbell)
2x12 25 kg

One Leg Hip Thrust (Machine)
3x12 20 kg

Back Extension
2x15 +25 kg

Hammer Curl (Dumbbell)
3x14 19 kg

One Arm Triceps Pushdown (Cable)
3x14 37,5 kg

Suitcase Carry (Dumbbell)
2x40m 42 kg links
2x40m 42 kg rechts

Dip
3x10 BW

Notes
-

[mastergago]

Warm up


Squat
-

Seated Overhead Press (Dumbbell)
1x12 10 kg
12/12/9 28 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
-

Pull Up
3x12 +15 kg

Wide Pull Up
1x12 +15 kg

One Leg Hip Thrust (Machine)
3x12 22,5 kg

Back Extension
2x20 +20 kg

Hammer Curl (Dumbbell)
3x15 19 kg

One Arm Triceps Pushdown (Cable)
3x12 35 kg

Suitcase Carry (Dumbbell)
2x40m 40 kg links
2x40m 40 kg rechts

Dip
2x12 BW

Notes
-