[Irdial]

Marklyft
60 kg x 6
100 kg x 4
130 kg x 3, 3, 3, 3, 3, 2, 2, 2

Press
20 kg x 16
40 kg x 8
62,5 kg x 3, 3, 3, 3, 3, 2, 2, 2

Hantelcurl
15+15 kg x 4, 4, 4, 4, 4