# data[].attributes.body
15-30 deg Incline Barbell Press 3x8: 50kgx6
or
Incline DB Press 3x12: 52kgx12

Pec Deck 3x12: 35kgx12
Or
Low mid cable fly 3x15: 16.5kg one x 12
Chest bar pushdown 3x10
Decline push 3x15: 90kgx12
Neutral chest press 3x15: 60kgx10

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Woodman chops 3x15: 15kgx15

# data[].attributes.headline
right hand on back and pull up with other hand

# data[].attributes.subject
right hand on back and pull up with other hand

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band or cables

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10-15 mins a day

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Y raise 3x12

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Crossbody hammer curl 3x10: 40kgx10

or

seated incline db curls 3x10

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Cable lateral raise 3x12: 12kgx8
Reverse bench fly 3x15:
Cable one arm rear delt fly 3x15: 10kgx14
Arnold Press 3x12: 32kgx14

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Leg ham cul 3x12: 50kgx10

# data[].attributes.body
Pendlay Rows 3x10 head dont look up: 50kgx10
Lat Pulldowns narrow grip 3x12: 70kgx10
Pulldowns wide grap 3x15: 60kgx12
Lat Cable Rows lean forward 3x15: 35kgx10
Cable rows trap focus 3x15: 40kgx10

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Db Shrugs (Wide grip) 3x10: 44kgx12

Or barbell shrugs 3x15: 30kgx10

# data[].attributes.body
Bench Press (no legs, minimal arch) 3x8: 60kgx8
Chess press machine: 3x15: 75kgx10
Cable Push 3x12: 20kg one x12
Incline DB Press 3x12: 52kgx10
High low cable fly 3x12: 16.5kg one x 12

# data[].attributes.body
Overhead Press 3x6: 10kgx6
Or
shoulder press 3x12: 40kgx11
Face Pulls (upper chest height) 3x15: 20kgx14
lateral raise 3x15: 8kg 1dbx16

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Concentration curl 3x10: 16kgx8

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Romanian Deadlift 4x6

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Squat 3x6: 50kgx6

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Deadlift (works traps too) 4x6: 80kgx6
Or
RDL 4x8: 70kgx6

Machine Row trap grip 2x12: 80kgx12
Machine row lat grip 2x12: 80kgx12

Seated wide grip cable row 3x12: 45kgx12

Seated One arm cable pulldown 3x12: 17.5kgx10
Or
Pullups 3xfailure: 8

Lat prayer 3x12-15:  27.5x8

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Leg Push 3x8: 130kgx10

Or

Leg extension 4x8: 40kgx8

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Bar Pushdown 3x12: 35kgx8

Rope pushdown 3x15: 20kgx12

# data[].attributes.body
Overhead cable extension 3x8: 20kgx12

or

One arm overhead cable extension 3x12: 10kgx12

or

Seated overhead db extension 3x8