Bulgarian Split Squat DB 5x25, 3x45, 2x65, 1x85; 4x100, 6x90, 6x80; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 5x129.5, 5x129.5, 5x129.5; 3m rest set
Hip Thrust 5x50, 3x75; 3x8x110; 2m rest set
Calves 3x12x75 with
Seated Hip Abductions 3x30s
Lateral Squat Walk 3x30s
Hanging Leg Raises 3x12
Ab Wheel 3x15; no rest
Press 5x25, 3x35, 1x42.5; 6x50, 8x45, 10x40; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 6xbw+31.25, 7xbw+21.25, 9xbw+11.25; 3m rest set
Dips 5, 3xbw+7.5, 1xbw+12.5; 6xbw+20, 8xbw+10, 10xbw+5; 3m rest set
DB Biceps 9x40, 9x40, 8x40 super set with
Ab Wheel 3x15; 2m rest set
Reverse Fly 3x12x32.5 super set with
Hanging Leg Raises 3x12; 2m rest set
Herzlichen Glückwünsch zum Geburtstag Herr Nietzsche!
Flat Bench Press 10x20, 10x30, 10x40, 10x50; 10x65, 10x60, 10x55, 10x50, 20x45, 20x45, 15x50; 2m rest set
One Arm DB Row 10x25, 10x30, 10x35, 10x40, 6x45; 2m rest set
Inverted Rows 10xbw+30, 8xbw+30, 8xbw+30 ; 3m rest set
DB Biceps 3x9x37.5 super set with
Ab Wheel 3x15; 2m rest set
Lateral Raises 3x12x20 super set with
Hanging Leg Raises 3x10; 2m rest set
Bulgarian Split Squat DB + Vest 5x25, 3x45, 2x65, 1x80; 5x97.5+3, 6x87.5+3, 8x77.5+3; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 5x129.5, 5x129.5, 5x125; 3m rest set
Hip Thrust 5x50, 3x75; 3x8x105; 2m rest set
Calves 3x12x70
Seated Hip Abductions 3x30s
Lateral Squat Walk 3x30s
Press 5x25, 3x35, 1x42.5; 6x50, 8x45, 10x40; 3m rest set
Pull Ups 5, 3xbw+10, 1xbw+20; 5xbw+30, 7xbw+20, 9xbw+10; 3m rest set
Dips 5, 3xbw+5, 1xbw+10; 5xbw+17.5, 8xbw+7.5, 28; 3m rest set
DB Biceps 3x8x40 super set with
Ab Wheel 3x15; 2m rest set
Reverse Fly 3x12x30 super set with
Hanging Leg Raises 3x10; 2m rest set
Flat Bench Press 10x20, 10x30, 10x40, 10x50; 10x60, 10x55, 10x50, 10x45, 10x40, 10x35; 1m rest set
Inverted Rows 3x10xbw+30; 3m rest set
DB Biceps 3x12x35 super set with
Inverted Rows 3x20; 2m rest set
Lateral Raises 3x12x20 super set with
Hanging Leg Raises 3x10
Bulgarian Split Squat DB + Vest 5x25, 3x45, 2x65, 1x80; 4x97.5+1, 6x85+1, 8x75+1; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 5x129.5, 6x127.5, 6x122.5; 3m rest set
Hip Thrust 5x50, 3x75; 5x8x100; 2m rest set
Calves 5x12x65
Seated Hip Abductions 5x30s
Lateral Squat Walk 5x30s
Bulgarian Split Squat DB 5x25, 3x45, 2x65, 1x80; 5x95, 6x82.5, 8x72.5; 3m rest per leg
Romanian Deadlift 5x60, 3x80, 1x100; 5x129.5, 6x125, 8x120; 3m rest set
Calves 5x12x60
