Ma

1. Squat (3*5)
2. Bench press (3*5)
3. Barbell row (3*5)
4. Russian twist/Hanging twist/Dragon flag/Ab roll/... (3*8)

Wo

1. Front squat (3*5)
2. Military press (3*5)
3. Deadlift (1*5)
4. Pull-up (3*5)

Vr

1. Squat (3*5)
2. Bench press (3*5)
3. Barbell row (3*5)
4. Calve raise (3*8)