[Homie]

whats the problem
twice a week
A
squat 4*5-8
bench 4*5-8
bent over row 4*5-8
press 4*5-8

B
deadlift 3*3-5
pull ups 4*5-8
incline dumbbell benchpress 4*5-8

30 minutes before and after each train including the runs and basketball
2 Dates / spoon of fruit sugar / a fruit