A. Back squats, 10 sets x 6 reps, rest 90 sec

B. Barbell rows, 10 sets x 6 reps, rest 90 sec

C1. Goblet squats, 3 sets x 15 reps
C2. Triceps extension on floor w.dumbells, 3 sets x 15 reps
C3. Hammercurls w. dumbbells, 3 sets x 15 reps

D1. Ring row, 3 sets x 15 reps
D2. Tricep press w. dumbbell, 3 sets x 15 reps/arm
D3. Biceps curls w. barbell, 3 sets x 15 reps