+ Neue Routine - Pull ups 3 × 5
- Seated Row 3 × 12 · 60 kg
- T bar Row 3 × 8 · 40 kg
- Preacher Curl 3 × 10 · 25 kg
- Hammer curl rope 3 × 12 · 21 kg
- Chest Press 3 × 8 · 85 kg
- Chest Flies 3 × 12 · 39 kg
- Shoulder Press Machine 3 × 8 · 32 kg
- Machine raises 3 × 15 · 25 kg
- Pushdowns 3 × 12 · 25 kg
- Squat (Barbell) 4 × 8
- Leg Extension 3 × 12
- Leg Curl (Lying) 3 × 12
- Hip Thrust (Barbell) 3 × 10
- Standing Calf Raise 4 × 15
- Cable Crunch 3 × 15
- Tricep Extension (Cable) 3 × 12
- Preacher Curl (Barbell) 3 × 10
- Incline Chest Press 4 × 8
- Chest Fly 3 × 12
- Shoulder Press 3 × 8
- Lateral Raise (Cable) 4 × 15
- T-Bar Row 4 × 10
- Pull-Up 3 × 8
- Leg Press 4 × 12
- Leg Extension 3 × 12
- Leg Curl (Seated) 3 × 12
- Hip Thrust (Barbell) 3 × 12
- Hanging Leg Raise 3 × 15
- JM Press 3 × 10
- Hammer Curl 3 × 10
- Chest Press (Machine) 4 × 8
- Chest Fly 3 × 12
- Shoulder Press 3 × 8
- Lateral Raise (Machine) 4 × 15
- T-Bar Row 4 × 10
- Lat Pulldown 3 × 10