3 x ( 8 x +-8.5kg) Dumbell Deadlift 2 x ( 8 x +-8.5kg) Dumbell Row 4 x ( 8 x +-10.5kg) Dumbell Row 3 x ( 8 x +-8.5kg) Dumbell Lying Row
3 x ( 8 x +-10.5kg) Dumbell Bench press 3 x ( 8 x +-11.5kg) Dumbell Bench press 2 x ( 8 x +-8.5kg) Fly
