Light day…

Crosstrainer 5 min.
Squat 3*5*60 / 5*80 / 5*100
Bench 5*5*60
Pull ups 3*5
Chest supported row 1*10
Lat pulls straight bar 1*10
Rear delt 1*10
Pull down machine 1*10
Lat pulls 1*10
Biceps curl 6*10 
Pull down abs 1*20

Pull down abs one leg front 2*20
Crunch 2*20
Leg raises 1*20
Side crunch 2*20
Side rotations 2*20
Leg press, only for the left leg 2*20

Calf raises 2*20
Step rises 2*10
Crosstrainer 5 min.