Riscaldamento: polso su-giú 20 reps 1 kg, rotazioni polso 20 reps 1 kg, alzate laterali 1x15x4 kg, rotazione esterna spalle 15 reps 4 kg, curl in piedi con manubri 1x15x4 kg.
Rematore con bilanciere 1x12x20 kg, 1x12x25 kg, 1x12x30 kg, 1x12x35 kg, 1x12x40 kg, 1x12x50 kg, 6x10x60 kg (alternata presa prona e supina) 120 sec pausa.

Metallica - Master of puppets
Manowar - Warriors of the world
Metallica - Wherever I may roam
At The Gates - Death and the labirinth
The Crown - Out of blood
Hatesphere - Ill will
AC/DC - Highway to hell

Kroc rows 6x10x20 kg 60 sec pausa.

Hatesphere - Bloodsoil
Manowar - Call to arms
Manowar - Kings of metal
Alestorm - Drink

Military press 2x12x20 kg, 1x12x22,5 kg, 3x12x25 kg 90 sec pausa.

Dream Evil - In flames you burn
Iron Maiden - Halloweed be thy name
Iron Maiden - Run to the hills

Alzate laterali busto 90° 4x10x10 kg 60 sec pausa.
Iron Maiden - A man on the edge
Manowar - Wheels of fire

Crunch piedi su panca 4x15 60 sec pausa
Manowar - Blood of the kings
Dream Evil - Back from the dead