8.4.in the morning
10min tradeclimber
Back
Straight Arm Pulldown 3 x 10

Lat Puldown + "V" Bar Lat Puldown
45kg/99lbs x 12 + 60kg/132lbs x 8
3 x 50kg/110lbs x 10 + 60kg/132lbs x 8

Bent Over Barbell Row + Seated Machine Row
3 x 60kg/132lbs x 10 + 60kg/132lbs x 6

Extension 4 x 10

Abs



Biceps
Dumbell Curl 5 x 12,5kg/27.6lbs x 10
Hammer Curl 5 x 12,5kg/27.6lbs x 10

15min orbitrack


in the evening:
40min running
20min bicycle

7.4. 45min bicycle + Triceps