3.5.
in the morning: running

in the afternoon:
Lats
Wide Grip Lat Puldown 5sets

Lat Puldown Behind The Neck 4sets

Straight Arm Pulldown 4 x 10

Seated One arms Cable Pulley Rows 4 x 8

Bent Over Barbell Row 4 x 10

Triceps
Close Grip Benchpress
60kg/132lb x 10
70kg/154lbs x 8
3 x 75kg/165.3lbs x 6

One Arme Triceps Extension 4 x 8-10

Pushdown 4 x 10

Benchpress
60kg/132lbs x 10
70kg/154lbs x 8
80kg/176lbs x 5
90kg/198.4lbs x 4
100kg/220lbs x 2
110kg/242.5lbs x 2
110kg/242.5lbs x 2
90kg/198.4lbs x 5