press

5 × 20 5 × 25 3 × 30 

5 × 32.5 5 × 37.5 9 × 42.5 

close grip bench press

10 × 37.5 10 × 45 10 × 52.5 

Pullup

5 8 8 7 

DB-Bench

18x 12 12 10 10 10

Row 

50x 12 12 12

Seitheben

10x 10 10 8 8

DB-Incline

12x 12 12 12

Latzug

45x 10 12

TZ-ük

25x 9 20x 10 10

SZ-Scot

20x 12 12