Week 2

A) Back/shoulders
Weight= 163,5

Pulldown: 3x10@115
Shoulder press: 3x10@62
Bent row: 3x10@72
Shoulder raise: 3x10@22.5
Reverse shoulder machine: 3x12@45
Kettle bell swing= 1x75@25
Leg raise: 2x15

B) Chest/legs
Weight= 162.5

Bench: 3x10@95
Squat: 3x10@95
Incl. Db press: 3x10@37.5
Deadlift: 3x10@95
Chest row: 3x10@75
Cat heave: none

Opt. Kettle bell swing: none

C) arms
Weight= 163.5

Barbell bicep curl: 3x9@62
Dips: 3x12
Db hammer : 1x10@17.5,  2x8@27.5
Ez bar skull crushes: 3x9@45
1 hand Db curl: 1x10@27.5, 2x8@25
Tricep pulldown: 3x12@70
Kettlebell swing: 1x75 (?)

Opt. Myotic crunch: 3x 7