PON:
Squat 5x5
Biceps pull ups 4 x max
Paused BP 5x5-8
Dumbbell Lateral Raise 3 x 10-15
French press 3 x 10-15
ŚR:
Deadlift 5x5
Lat pulldowns 3x8-12
Dips 3x5-8
Dumbbell Flys 3x8-12
OHP 3x5 1 x max
Barbell ext.. 3x8-12
PT:
Leg extension 4x8-12
Incline DBs press 5x8-12
Pull downs 5 x 5-8
Triceps ext 3x8-12
Calf raises with kettels 3x8-12