4 x ( 8 x +-9.5kg) Dumbell Deadlift 6 x ( 8 x +-10.5kg) Dumbell Row 3 x ( 8 x +-10.5kg) Dumbell Lying Row
2 x ( 8 x +-10.5 kg ) Bent over Raise 3 x ( 8 x +-9.5 kg ) Dumbell Press 3 x ( 6 x +-6.5 kg ) Dumbell Side Raise
