Mobility/dynamic stretches

Stretch Reps
Neck/shoulder rolls 10
Torso twist 10/side
Wall press 10
Arm openers 10
Hip openers 10/side
Front leg swings 10/side
Wrist/ankle rolls 10/side

Weight exercises

Exercise Weight (kg)
Pressups Body, bench elevated
Chest Press 25
Military press 20 (BB)
Incline bench press 2×7 (DBs)
Lateral raises 2×5 (DBs)
Cable flies 2×17.5
Shrugs 30 on Limitless
Tricep ext. 12.5 (single arm)
Skull crushers 2×7 (DBs)
Exercise Weight (kg)
Rack pulls 2×20, or 2×30 on Limitless
Pull-ups 65 (assist)
Inverted rows 2×12.5 (DBs)
Seated long pull 45
Decline leg raise 3 (ball)
Face pulls 15
Rear delt flies 2×4 (DBs)
Preacher curl 20 (BB)
Exercise Weight (kg)
Squats (elev. heel) 2×4 (DBs)
Leg press 100
Seated leg curl 35
Adductor 65
Leg extension 20
Calf raises 2×10 (DBs) Smith machine
Cable rotation 17.5