Lower back reverse 1*10
Lower back bench 1*10
Double arm swings with kettlebell 1*10
Pull trough 1*10

Deadlift 6*5

Pull ups 3*5
Lat pulls 1*10
Rear delt 1*10
Pull down machine 1*10
Chest supported row 1*10
Lat pulls behind to neck 1*10
Lat pulls straight bar 1*10

Pull down abs 1*20
Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20