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[mastergago]

Squat
1x12 20 kg
1x10 60 kg
1x10 90 kg
1x10 110 kg
2x10 120 kg

Seated Overhead Press (Dumbbell)
1x12 10 kg
3x12 19 kg

Trap Bar Deadlift (Eleiko Öppen Bar)
1x12 25 kg
1x8 75 kg
1x8 130 kg
3x8 160 kg

Pull Up
3x15 +5 kg

Wide Pull Up
1x15 +5 kg

Back Extension
3x20 +20 kg

Wrist Pronation
2x30 Lila Band Hand proniert
2x30 Lila Band Hand supiniert

Hammer Curl (Kettlebell)
3x19 12 kg

Wrist Roller
2x24 25 kg vorwärts
2x24 25 kg rückwärts

Seated Palms Up Wrist Curl (Dumbbell)
2x20 8 kg

Wrist Tilt
2x20 8 kg

One Arm Triceps Pushdown (Cable)
3x20 25 kg

Suitcase Carry (Dumbbell)
2x40m 36 kg links
2x40m 36 kg rechts

Notes
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