Deadlift

Crosstrainer 5 min.

Squat 3*5*60 / 5*80 / 5*100 / 5*120 / 5*140 / 1*160 / 1*180

Deadlift with chains
6*1*60 + 20-120 kilos chains

1*100 + 120 kilos chains

1*140 + 120 kilos chains

1*180 + 120 kilos chains

1*220 + 120 kilos chains

1*250 + 120 kilos chains

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, only for the left leg 2*10
Crosstrainer 5 min.